Keto Nutrition

Keto-Friendly Drinks and Snacks at Starbucks

If you swing by Starbucks as a part of your daily routine, you may wonder how many of its beverages and foods are keto-friendly.

As information gets out about the keto diet, more places are offering keto menu options. Starbucks is no exception — there are lots of keto Starbucks drinks you can order without destroying your ketosis goals.

Although starting the ketogenic diet may involve changing your eating habits, it doesn’t necessarily mean that you have to forget your favorite coffee chain.

Making a few modifications to your order can ensure that you’re still able to enjoy your Starbucks ritual while on this low carb, high-fat diet.

If you’re concerned about giving up your daily coffee run to go low-carb, don’t despair. This guide has everything you need to order the best keto-friendly Starbucks drinks and snacks

While you can order some drinks as-is right off the menu, you’ll need to customize others for your keto diet.

Here are the best keto-friendly drinks and snacks available at Starbucks.

Low carb Pink Drink

This keto-friendly drink has recently popped in popularity due to both its vibrant pink color and delicious flavor.

It’s made using Iced Passion Tango Tea as a base but sells the liquid cane sugar for sugar-free syrup. The nutrition information below comprises 1 ounce of heavy cream to boost the flavor and fat content.

One 16-ounce (475-ml) serving of low carb Pink Drink contains 101 calories, 11 grams of fat, 1 gram of protein, 1 gram of carbs, 0 grams of fiber.

Garden Greens & Shaved Parmesan Salad

Another great low-carb choice is the Garden Greens and Shaved Parmesan Salad. It’s made with radicchio, snap peas, and a lemon vinaigrette. You’ll love the zesty flavor, and your waistline will love that it only has 9 grams of carbs and 4 grams of sugar.

Caffè Misto

This delicious coffee drink is made using equal parts steamed milk and coffee, making it an excellent choice for the keto diet.

Simply switch the steamed dairy milk for almond milk to reduce the number of calories and carbs in your cup.

You can also opt for a combination of heavy cream and water in place of the milk. Doing so increases the calorie and fat contents but keeps your carb intake in check.

One 16-ounce (475-ml) serving of Caffè Misto with 8 ounces of almond milk provides 37 calories, 2.6 grams of fat, 1.5 grams of protein, 1.5 grams of carbs, and 0 grams of fiber.

If you opt for adding 4 ounces of heavy cream and 4 ounces of water, you’ll get 404 calories, 43 grams of fat, 3.4 grams of protein, 3.3 grams of carbs, and a 0 fiber.

Hot Tea Lattes

Many hot tea lattes — like the ever-popular chai tea latte and the newer London Fog — use a pre-made mix loaded with sugar. However, you can hack a low-carb tea latte using tea bags, hot water, heavy cream, and (optional) keto-safe sweeteners you can add on your own.

To make chai tea latte, use two or more chai tea bags and brew with hot water, a heavy cream splash, and a cinnamon pinch. To mimic a London Fog, brew two or more Earl Grey tea bags with hot water, heavy cream, stevia, and vanilla extract (if you have it on hand). Get creative and try mixing up various tea latte combos.

Sopressata salami and Monterey Jack

This delicious snack tray features Italian dry salami and flavorful Monterey Jack cheese.

In addition to being low in carbs and high in protein, it packs a fair amount of fat into each serving.

One snack tray contains 220 calories, 17 grams of fat, 15 grams of protein, and 0 for both carbs and fiber.

Brewed coffee

Ordering a cup of freshly brewed coffee from Starbucks is an excellent, carb-free option to get your caffeine fix on the keto diet.

Be sure to skip add-ins like milk, sugar, syrups, or coffee creamer to keep your carb count low.

Instead, you can add a splash of heavy cream or a bit of butter, medium-chain triglyceride (MCT) oil, or coconut oil to boost the fat content without adding any carbs.

One 16-ounce (475-ml) serving of brewed coffee contains five calories, 1 gram of protein, 0 fat, 0 carbs, and 0 fiber.

Low-carb London Fog

An iced London Fog Tea Latte is usually made using Earl Grey tea, milk, and four pumps of vanilla syrup.

You can still easily give it a low carb twist by using sugar-free syrup and 1 ounce of heavy cream instead of milk.

One 16-ounce (475-ml) serving of low carb London Fog contains 101 calories, 11 grams of fat, 1 gram of protein, 1 gram of carbs, and 0 gram of fiber.

Cheddar Moon Cheese

If you’re looking for a low carb, pre-portioned, portable snack, grab a pack of Moon Cheese the next time you’re at Starbucks.

These crunchy cheddar puffs are delicious, low in calories, and loaded with flavor, making them a great addition to your keto routine.

One bag of cheddar Moon Cheese contains 70 calories, 5 grams of fat, 1 gram of protein, 1 gram of carbs, and 0 grams of fiber.

Skinny Mocha

Typically, Starbucks’ Caffè Mocha blends espresso with mocha sauce, steamed milk, and whipped cream. If you want your Caffè Mocha sans the carbs, order the Skinny Mocha instead.

It uses sugar-free mocha sauce and swaps milk for equal parts heavy whipping cream and water.

Note that using 4 ounces of heavy cream brings the calorie count up to 470 and raises the fat content to 45 grams.

One 16-ounce (475-ml) Skinny Mocha contains 117 calories, 4 grams of fat, 7.5 grams of protein, 13.5 grams of carbs, and 4 grams of fiber.

Snack tray with carrots, white cheddar, and almonds

This savory tray is an excellent option if you’re looking for a well-rounded keto snack. That’s because its combination of veggies, nuts, and dairy is incredibly nutritious.

It’s not only low in carbs and high in fiber but also packs a hearty dose of healthy fats.

One snack tray contains 140 calories, 10 grams of fat, 6 grams of protein, 6 grams of carbs, and 3 grams of fiber.

Hot Brewed Tea

Now that Starbucks and Teavana are under the same roof, you have access to a wide assortment of high-quality tea bags without carbs or sugar. Stick to tea bags such as:

If you want to take your tea game up a notch, use those tea bags to create a tea latte.

Cauliflower Tabbouleh Side Salad

You might think ordering a salad is a safe choice if you’re trying to eat low-carb. But the truth is that many salad dressings, including the Starbucks dressings, contain many sugar and carbs.

For a quick snack, opt for the Cauliflower Tabbouleh Side Salad. Served with lemon juice instead of dressing, it has only 7 grams of carbs but tons of flavor.

Shots of Espresso

There’s 1g of net carbs and five calories per shot of espresso at Starbucks. Each shot of espresso delivers 75mg of caffeine. Ounce for ounce, espresso packs almost four times as much caffeine as hot brewed coffee.

Though the taste may take some getting used to, ordering a solo espresso (one-shot) or a doppio (two shots) is a quick way to caffeinate your day on very few carbs.

Feel free to attach your favorite ketogenic sugar alternative, spices, and cream at the self-serve bar.


An Americano is shots of espresso topped with hot water. Add more water, and it resembles coffee with a boost of extra caffeine; less water helps you achieve a richer, more robust espresso flavor.

A short and tall Americano will each have one shot (for five calories and 1g net carbs), while grande and venti Americanos will have two shots each (and bring up the macros to 10 calories and 2 grams of net carbs).

Turkey Bacon and Egg White Breakfast Sandwich (No Bun)

All the Starbucks breakfast sandwiches are high in carbohydrates because of the bread. But the good news is you can order any of their sandwiches without the bun!

They’ll warm up the inner sandwich components for you, and you’ll have a delicious low-carb breakfast. The Turkey Bacon and Egg White Sandwich are only 2 grams of carbs without the English muffin.

Low-Carb Mocha

A standard mocha comes with espresso shots, steamed milk, a rich chocolate syrup full of sugar and carbs, and whipped cream. Just one pump of mocha sauce has 7g of net carbs.

Starbucks does offer a reduced sugar mocha sauce (dubbed “skinny mocha sauce”), which has 1g of net carbs per pump.

If you’re willing to go for the sucralose, you can substitute equal parts of water and heavy cream for milk. And then you can ask for the sugar-free mocha syrup and skip the whipped cream.

You could also fake a mocha by ordering an Americano with one pump of skinny mocha sauce and adding a splash of heavy cream at the bar.

Are you looking for a seasonal offering? Starbucks offers sugar-free cinnamon syrup and a peppermint mocha with sugar-free peppermint syrup.

A white mocha, on the other hand, is out of the question.

Clocking in at 55g of net carbs for a grande, a single white mocha equals almost two days’ worth of carbs. This is due to the white mocha sauce, which contains sugar and condensed skim milk.

Since Starbucks doesn’t have sugar-free white mocha syrup, this one shouldn’t be part of your drink. The same goes for a sugar-free pumpkin spice latte.

Low-Carb Caramel Macchiato

The word macchiato means “marked” in Italian. Unlike a latte, which starts with an espresso shot topped with steamed milk, a macchiato starts with steamed milk. And then the espresso shots are added on top to “mark” the milk.

Starbucks macchiatos are a little different. A regular caramel macchiato has espresso shots, vanilla syrup, steamed milk, and a sweet caramel drizzle. Not keto-friendly. 

To lower the carbs on this classic, order an Americano with three parts water to one part heavy cream and add sugar-free vanilla. The caramel drizzle adds 2 grams of extranet carbs to your drink. It’s up to you whether you want to include it.

Bacon and Gruyere Sous Vide Egg Bites

All four varieties have fewer than 15 grams of carbs, but the lowest carb option is Bacon and Gruyere, with only 9 grams of carbs.

Made with eggs, two different kinds of cheese, and—the best part—bacon, you won’t feel like you’re choosing health over flavor.

Field Trip Turkey Jerky

At the Starbucks register, you’ll find some grab-and-go snacks. Each location differs, but many stores offer Field Trip Turkey Jerky.

It’s a more natural take on jerky with no preservatives, gluten, or added hormones. Grab a bag if you need a low-carb snack on the run.

Other Popular Keto Drinks at Starbucks:

You can decode many of the pre-made beverages at Starbucks and replace some ingredients with something keto-friendly.

One of the top picks is an iced café mocha made with cream in place of milk alongside a light mocha drizzle (just under 1g of extra carbohydrates). 

It’s equal parts coffee and dairy, which is good. Adding whipped cream in place of milk also reduces its carb count while adding around 8g of fat in a tall drink.

Luckily, there are a few orders that have become popular with people who are in keto. And you can read some of their suggestions on Reddit and Facebook groups.

One Starbucks barista took to Reddit to share their version of a keto-friendly caramel macchiato, which is usually packed with sugar and carbs. If you order an iced version, which uses less milk than a hot beverage, you can ask for a skinny macchiato made with almond milk and no caramel drizzle.

However, be sure to order a grande or tall size as the amount of carbohydrates increases significantly when you upsize to a venti.

You might already be wondering: What about a classic frappuccino? A classic tall vanilla frappuccino holds a whopping 48g of carbohydrates, which would knock anyone out of ketosis. And most “light” blended versions also clock in at over 20g.

But if you choose to ditch all dairy products in favor of almond milk, sugar-free syrups, and cream, a tall frappuccino can have as few as 15g of carbohydrates.

Other popular options include an iced chai tea latte, which is made with heavy cream (or half-and-half), and at least two pumps of sugar-free vanilla syrup.

Anything that has a dark coffee base is mainly safe to try, too. 

How to Order Keto-Friendly Snacks and Drinks

It shouldn’t come as a big shock, but black coffee is your friend at Starbucks, and it should be the base of every drink you order.

You’ll want to ask for the Pike Place Roast, which is carb-free, making it one of the best keto options. 

The boring answer to anyone looking for keto coffee drinks at Starbucks is black coffee. That’s because carb allowance is so limited, you want to be eating carb-rich items that also have a strong source of fiber and other nutrients.

Whether you choose a mixed drink or black coffee, it’s best to keep the dairy ratio in your cup less than (or equal to) coffee or espresso. And while the fat content in whole milk is more substantial than alternative dairy, you’ll want to rely on substitutions like coconut milk or soy milk.

A short Café Misto, for example, has 3g of carbs when made with almond milk. That bumps up to 5g when made with whole milk. That’s a 10% difference in your daily allowance when on keto.

And since the keto diet is all about eating as much fat as possible, you should feel free to substitute cream.

Finally, you’ll need to swap your sweeteners and syrups for low-sugar varieties instead.

Starbucks offers a few sugar-free syrups (including classic vanilla) that do not contain extra carbohydrates. If you’re angling to add a touch of sweetness to any drink without adding real syrup, reach for stevia.

Starbucks Baristas are Happy to Make Your Custom Drink

As long as you ask nicely, of course.

Starbucks baristas get custom orders all the time. There are boxes for customizations on every Starbucks cup to indicate your preferences. And baristas can work with you to customize a drink you can feel good about on your low-carb diet.

With the help of this guide, you’ll know exactly what to ask for to make your favorite Starbucks drinks keto. Below, you’ll find 15 keto Starbucks drinks you can enjoy (and customize) on your journey to better health.

What to Know About Keto Starbucks Drinks

Many Drinks Contain Sugar by Default

Starbucks adds simple sugar syrup to many of its drinks, containing 5 to 30g of net carbs to your beverage.

Make sure you ask if there’s sweetener (Starbucks calls it “Classic”), or say “no Classic” when you order.

Flavored Syrups are Also Packed with Sugar

To make your vanilla latte, caramel macchiato, or peppermint mocha, Starbucks pumps sugary syrups into your drink along with espresso and milk.

Most flavored syrups will set you back 5g of net carbs per pump, and some (like mocha syrup) will dish up 7g of net carbs. Depending on the size you order, drinks can contain between two and five pumps of syrup — no good when you’re trying to cut carbs.

Stay Away From Whipped Cream

Starbucks whipped cream and most commercial whipped creams are made with vanilla syrup or sugar. Meaning, they contain way too many carbs.

Beware of Sugar-Free Syrups

Sugar-free syrup may seem like an excellent way to sweeten your drink without adding carbs. But these sugar-free (SF) syrups contain sucralose, an artificial sweetener that may disrupt your gut bacteria.

The serving size for sugar-free syrups is about two tablespoons, two pumps of the syrup bottle, for 1g of net carbs.

If you don’t mind artificial sweeteners, they’re technically low-carb. So while a few pumps of sugar-free vanilla syrup isn’t exactly the healthiest option, it won’t kick you out of ketosis.

Here are a few flavor choices that usually come with a sugar-free option:

  • Vanilla
  • Caramel
  • Hazelnut
  • Mocha
  • Peppermint (seasonal)

Always approach sugar-free syrups with caution.

A skinny cinnamon dolce latte, for example, is made with sugar-free cinnamon dolce syrup. Yet, it contains 19 grams of carbs — 17 of which are from sugar.

Skip the Milk and Watch the Half-and-Half and Heavy Cream

The default milk added to espresso drinks and tea lattes is 2% milk. This tacks on between 10-12g of net carbs thanks to the sugar found in milk.

Nonfat milk, typically used in “skinny” Starbucks drinks, is no better at 9 to 24g of net carbs per drink, despite having fewer calories. Even whole milk can contain up to 13 grams of carbs, depending on what you order.

To cut the carbs, switch to half-and-half (also known as “breve” at Starbucks). Half-and-half contains about 1g of net carbs per tablespoon, which translates to almost 10g of net carbs per 8 oz.

Instead of ordering lattes with whole milk or half-and-half, your best bet is heavy cream.

It’s high in calories, so factor that into your diet. Nonetheless, heavy cream is pure fat with no carbs. It’ll also make your drink deliciously creamy.

If you want it to be slightly less creamy, you can ask your barista to do half heavy cream and half water.

Think Twice Before Choosing a Dairy-Free Milk Alternative

Starbucks offers soy, coconut, and almond milk as a dairy-free substitute. While they don’t have as many carbs or sugar as regular dairy milk, these products still contain carbs.

Coconut milk contains 18 grams of carbs in a grande, while almond milk contains 11 grams.

Final Thoughts

Following a low carb, the ketogenic diet doesn’t mean that you have to give up all of your favorite foods and drinks at Starbucks.

Nearly anyone who follows a keto diet will tell you that eating out can be quite a challenge at first. The same is true for those who can’t live without their daily caffeine fix.

While caffeine isn’t off-limits for keto dieters, there’s an excellent chance that your favorite iced coffee or tea is loaded with carbs.

Sugar itself has a sneaky way of finding its way into most menu items Starbucks. Hence, it’s restricted for those on the keto diet, as it jeopardizes your body’s ketosis state that you’ve worked so hard to maintain.

Unless your go-to order in the morning is a simple cup of black coffee, you’ll have to hack your way through Starbucks’ menu to enjoy something sweet while being devoid of sugar.

Making small adjustments to your order opens up a wealth of possibilities. Doing so can increase your order’s fat content while keeping its carb count low.

Now that you know how to order keto Starbucks drinks, you can still meet up with your friends at your local cafe or escape a hectic workday without sabotaging your keto diet goals.


Keto Nutrition

Peanut Butter on Keto Diet, Is it Good?

If you’re on the keto diet, you’re probably always wondering if a specific food contains the right ratio of macronutrients to meet your needs.

Bread and cereals are easy to figure out since most are too carb-heavy. Meat, on the other hand, is typically okay because of its protein and fat levels.

But what about peanut butter? Is it even keto?

“Technically, peanuts are a legume, which is typically eliminated on a keto diet,” Naomi Whittel, a Florida-based author of High Fiber Keto said.

But peanuts are higher in fat than other beans, which gives them the green light for keto.

“Peanuts are more nutritionally comparable to nuts, such as almonds, in that they are high in fat and low in carbs,” Whittel says. 

Despite being super restrictive, keto is one of the most common diets out there. Part of the idea is that followers still get to eat high-fat foods—the goal being to get the body into ketosis, aka fat-burning mode.

If you’re just getting started on the high-fat, low-carb diet, you’re probably questioning which of your favorite foods are still okay to eat. This leads us to peanut butter, one of the most delicious creations this planet has to offer.

It’s high in fat, but you might be wondering if peanut butter is keto-friendly.

“Peanut butter can be a component of a keto diet since it holds essentially fats and protein with very little carbohydrates,” says Dara Godfrey, MS, RD, a certified dietitian in New York City.

What is Peanut Butter?

Peanut butter, scientifically known as Arachis hypogaea, is one of the most popular spreads. This is due to its creamy texture and ability to complement just about any food.

Unlike other snacks, peanut butter is considered an unprocessed food, made by grinding up roasted peanuts until it’s turned into a paste.

Peanuts are considered a legume rather than a tree nut. This means it’s in the same family as soybeans, lentils, and peas. But, since peanuts have an identical nutrient breakdown as tree nuts, most people consider it a nut.

All-natural peanut butter is high in monounsaturated fat, which decreases the risk of cardiovascular diseases and lowers blood pressure.

Is Peanut Butter Keto-Friendly?

The ketogenic diet is a low-carb, moderate protein, high-fat nutrition rules. This means healthy fats are encouraged, and most carbohydrates should be eliminated.

The standard ketogenic diet demands you to keep carb consumption under 50 grams daily. This means you can safely consume peanut butter as long as you are eating low carb variants. It will also help if you stay under your total daily carb intake.

The most keto-friendly peanut butter has just peanuts and salt as ingredients. That’s because they have the highest fiber content, which you can subtract from the total carbs.

The allure of peanut butter on keto comes from its perfect macronutrient ratio. Two tablespoons of all-natural peanut butter contain:

  • Calories: 210
  • Fat: 18g
  • Carbohydrate: 5g
  • Protein: 8g

If you incorporate peanut butter into your keto diet plan, you must track your consumption. That’s because it’s effortless to overeat. An easy way to monitor this is by being mindful of your tablespoon.

There are also flavored or altered peanut butter to reduce the fat content. This is something you should keep at bay buying your favorite spread.

Always check the nutrition label to make sure you choose peanut butter brands that do not contain unhealthy ingredients like vegetable oils, trans fats, and sugar.

A good rule of thumb: look for ingredient labels that incorporate only peanuts and salt, palm oil, or coconut oil.

Peanut butter is acceptable on the ketogenic diet as long as you stick to all-natural. If you’re new to the keto diet, make it a priority to measure your peanut butter intake by the tablespoon.

Otherwise, you might find yourself overeating it, which can kick you out of ketosis.

Nutrition Facts of Peanut Butter

While peanut butter nutrition can vary greatly depending on its processing and type, you can be sure it will have a high-fat content. Take a look at creamy, unsalted peanut butter, for example.

Around 100 grams of serving has a total of 598 calories. It also has 22 grams of carbs, 17 grams of net carbs, 5 grams of fiber, 50 grams of fat, and 22 grams of protein.

Some of the main vitamins and minerals obtained in peanut butter include:

  • Vitamin E
  • Folate
  • Calcium
  • Iron
  • Magnesium
  • Manganese
  • Phosphorus and potassium

What type of peanut butter is best for keto?

When you’re on a keto diet, you want to get 60-80 percent of your regular calories from fat and 20-30 percent from protein. And you should keep your carb consumption to just 20-30 grams per day.

“The keto diet is all about staying in the nutrient limits, so avoiding added sugars is key to reading the label,” says Jessica Crandall Snyder, RDN, a certified dietitian at Vital RD in Denver and spokesperson for the Academy of Nutrition and Dietetics.

Unfortunately, most peanut butter products have sugar in it. Hence, it’s crucial to check the nutritional label and list of ingredients.

Mind you, a 2Tbsp serving of natural peanut butter contains 6-7 grams of carbohydrates. Deduct the carbs that come from fiber, and you’re looking at 2-4 grams of net carbs.

Another record about choosing a keto-friendly peanut butter: Most “low fat” or “reduced-fat” names add sugar, Godfrey says.

“Nut butter is packed with protein and fat and great on a keto diet. Same with almond butter, sunflower seed butter, and peanut butter,” says Crandall Snyder.

If you’re all about nut butter, stock your pantry with many different kinds, like almond butter.

Finally, we hate to break it to you, but you’re going to want to pass on the Nutella. Sure, it does not contain hazelnuts, but every 2-Tbsp serving has 19 grams of carbs. Which means it’s not keto-friendly.

The same thing goes for Jif and Skippy, as they contain added sugar.

When to Incorporate Peanut Butter in Your Diet

Although peanut butter’s macro ratio seems to fit low-carb diets almost perfectly, many people make the mistake of overeating it.

When you consume more calories than your body burns, you end up gaining weight.

If you’re a beginner, adding peanut butter is perfectly acceptable if you make it a priority to eat the correct amount.

Peanut butter is ideal on the ketogenic diet as a snack.

Keep in mind that the goal of the keto diet is to stay under 50 grams of carbs. So saving a tablespoon-full of peanut butter for the end of the day is the safest way to bump your carb intake without harming your weight loss goals.

Peanut butter is also great:

  • As a pre-workout snack to help fuel your exercises when carbohydrates are restricted.
  • To satisfy sugar cravings that may arise in the initial stages of keto.
  • When you want to stay in ketosis while traveling and have limited food options.

How Much Peanut Butter Can You Have Daily?

Now for some bad news. Even though peanut butter is a good source of dietary fat, nuts contain protein and carbs. So you still need to stick to two tablespoons per serving.

Will it Kick Me Out of Ketosis?

Your body enters a state of ketosis when it begins burning fat instead of glucose (from carbs) for energy. So keeping your carb consumption under 10 percent of your daily nutrients helps you maintain ketosis and lose weight.

Consuming too many carbs is what can kick you out of ketosis and reset your body to burning glucose again.

So how can you avoid this? By following the serving size recommendations and choosing your peanut butter wisely. 

On a 2,000 calorie keto diet, you would strive for 50 grams of carbs per day. So peanut butter can easily suit within that carb budget if you stick to the serving size.

Benefits of Peanut Butter in Keto Diet

Peanut butter is packed with nutrients and dietary fats, making it an excellent snack for people who are always on the go.

Here are several benefits of peanut butter consumption:

  • Nutrient-dense. All-natural peanut butter contains ample amounts of healthy micronutrients. This includes niacin, magnesium, sodium, potassium, and vitamin E.
  • Macronutrient ratio. With low carbohydrate, moderate protein, and high-fat macronutrient breakdown, peanut butter can be keto-friendly.
  • Great energy boost. The healthy fat content provides your body with the necessary calories to have sustained energy throughout the day. No extreme highs and lows that are evident in sugar-laden foods.
  • Abundance in monounsaturated fat. Studies have shown that these fats can help lower blood pressure, reduce “bad” LDL cholesterol, and decrease cardiovascular risk.
  • Good source of fiber. Aside from the digestion benefits that come with fiber, it’s also known to lower the risk of stroke, obesity, gastrointestinal diseases, high cholesterol, and high blood pressure.
  • Keeps you full. Peanut butter helps you stay satiated, so you aren’t continually craving food in between meals. This allows you to lose weight by eating fewer calories overall.

Negatives Things About Peanut Butter

While peanut butter may seem like the perfect snack for someone on keto, a few problems may arise from heavy consumption.

Here are a few cons to peanut butter:

  • Easy to overeat. Since nuts are high in calories, it’s very common to overeat without noticing. An extra tablespoon of peanut butter has 94 calories, which could easily surpass your daily calorie allowance.
  • Contains Aflatoxin. This is a chemical that is produced by a fungus that is commonly colonized by the peanut plant. Studies have shown that Aflatoxin is linked to liver cancer in adults.
  • Contains some peanut agglutinin. This is the lectin in peanuts, which has been linked to the growth of colon cancer cells.
  • Peanuts are a common allergen. Peanut allergies are one of the most common allergies in the world. Stay away from peanut butter at all costs if you have a peanut allergy.
  • High in pesticides. Since commercial peanut crops are a part of big business, many farmers must use pesticides to prevent them from being destroyed. Peanuts also have a thin shell, so all the toxic pesticides have a higher chance of entering the peanut.
  • High in oxalates. Oxalate is an anti-nutrient, which means it prevents certain minerals from being absorbed and used by your body. This can cause kidney stones in specific individuals who have large amounts of oxalate in the body.

Best Keto Peanut Butter Brands

When you’re shopping in your local grocery store, your best bet is to look for a natural peanut butter — the kind with oil on top that you have to stir at first.

When you read the label, the ingredients should be only peanuts and salt. Make sure it does not contain any added sugars, palm oils, and other hydrogenated oils.

Regular brands like Jif and Skippy are likely to have added sugars and hydrogenated oils. However, many high-quality peanut butters available on the market are excellent for a healthy, keto lifestyle.

  • 365 Everyday Value, Organic Creamy Peanut Butter – Net Carbs: 4 grams per serving
  • Classic Peanut Butter by Justin’s – Net Carbs: 5 grams
  • Teddie All Natural Peanut Butter, Super Chunky – Net Carbs: 4 grams
  • Crazy Richard’s Creamy Peanut Butter – Net Carbs: 4 grams
  • Spread The Love NAKED Organic Peanut Butter – Net Carbs: 4 grams

Final Thoughts

While peanut butter’s macronutrient ratio suits the ketogenic diet, it can be effortless to overeat.

Like any other food out there, when it comes to peanut butter — the quality matters. As long as you know what to look for, peanut butter can fit nicely into your keto diet. 

However, it’s incredibly easy to overeat peanut butter, so be sure to watch your serving size if you don’t want to sneak over the line on your carbs. 

People who are new to low-carb eating should measure their peanut butter consumption using a tablespoon. This is to avoid overeating.

As long as you’re avoiding commercial peanut butter that is filled with trans fats, sugar, and hydrogenated vegetables, peanut butter can be the perfect snack while you’re on a keto diet.


Keto Nutrition

Chick-fil-A Keto-Friendly Options

Chick-fil-A is regarded as one of the best fast-food chains worldwide. Thanks to their excellent customer service to their addictive chicken and sauces.

Although known for their waffle fries and fried chicken sandwiches, you can still enjoy some of Chick-fil-A’s food even if you’re on keto. That’s because their menu allows keto-friendly meals for diners who prefer to eat low-carb.

Mind you, they even released a press release full of keto-friendly meal options in 2019. Now you can heave a sigh of relief!

However, keep in mind that you might need to do some tweaking to make your Chick-fil-A meal genuinely keto-friendly. A typical example would be removing the bun from your chicken sandwiches.

To guide you when ordering keto-friendly meals and sauces from Chick-fil-A, here are some things you need to know:

Chick-fil-A Keto Menu Options

We’ve reviewed the menu and ranked the following options by carb count. If you’re nearing your daily carb limit and are headed to Chick-fil-A, be sure to choose an option near the top of the list.

Egg White Grill (No English muffin)

Take out the English muffin to make the egg white grill keto-friendly. This leaves you with a piece of grilled chicken featuring a hint of citrus topped with egg whites and American cheese.

Per serving: 300 calories, 7 g fat (3 g sat), 980 mg sodium, 1 g net carbs, 1 g fiber, 1 g sugar, 25 g protein.

Sausage, Egg & Cheese (No Biscuit)

Who needs the buttermilk biscuit? You’ve got a pork sausage patty and a folded egg covered with American cheese.

Per serving: 360 calories, 32 g fat (13 g sat), 900 mg sodium, 1 g net carbs, 18 g protein.

Bacon, Egg & Cheese (No Biscuit)

Say no to the biscuit, but say yes to the bacon. You’ll end up with a folded egg topped with some tasty bacon and American cheese.

Per serving: 130 calories, 9 g fat (5 g sat), 570 mg sodium, 1 g net carbs, 12 g protein.

Scramble Bowl with Grilled Chicken or Sausage (No Hash Browns)

You’ll have to hop the hash browns, but you can make the scramble bowl keto-friendly. You’ll settle with a blend of Monterey Jack and Cheddar cheese over scrambled eggs and your chicken or sausage.

Per serving of chicken: 260 calories, 15 g fat (6 g sat), 870 mg sodium, 2 g carbs, 1 g fiber, 1 g sugar, 28 g protein.

Per serving of sausage: 340 calories, 27 g fat (11 g sat), 670 mg sodium, 2 g carbs, 1 g fiber, 0 g sugar, 20 g protein.

Grilled Chicken Sandwich (No Buns)

The bun is a strict no here, but you can still enjoy a lemon-herb marinated boneless chicken breast over some green-leaf lettuce and tomato.

Per serving: 130 calories, 3.5 g of fat (1 g is saturated), 550 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 23 g protein.

Grilled Chicken Club Sandwich (No Buns)

Discard the bread, and you’re left with some tasty grilled chicken. And it’s paired with Colby-Jack cheese, applewood smoked bacon, and some lettuce and tomato.

Per serving: 260 calories, 13.5 g fat (7 g sat), 870 mg sodium, 4 g carbs, 2 g fiber, 2 g sugar, 32 g of protein.

Grilled Nuggets (8 pieces)

These chicken nuggets have a smokey grilled taste that makes them so worth the 2 g carbs you’ll spend on them.

Per serving: 140 calories, 3.5 g fat (1 g sat), 440 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 25 g of protein.

Cobb Salad with Grilled Chicken

For a keto-friendly salad option, opt for the Cobb salad with grilled chicken. This one has 10g of carbs. Nonetheless, it also comes with fresh greens topped with bacon, roasted corn kernels, a blend of shredded Monterey jack and cheddar cheeses, a sliced hard-boiled egg, and grape tomatoes.

Per serving: 370 calories, 18 g fat (6 g sat), 950 mg sodium, 10 g net carbs, 33 g of protein.

Grilled Chicken Cool Wrap (No Wraps)

Without the flatbread wrap, you’ll get a lettuce wrap of grilled chicken slices and tasty Monterey jack and cheddar cheeses.

Per serving: 350 calories, 13 g fat (4 g sat), 900 mg sodium, 5 g net carbs, 42 g of protein.

Chick-fil-A Keto-Friendly Sauces

So, how do we add some extra fat and taste to our Chick-fil-A keto treat? Our favorite option is to grab a pleasant sauce for our nuggets, bunless sandwich, or salad.

Did you know that some of their specialty condiments are also keto-friendly? More than 400 Chick-fil-A restaurants now offer the fan-favorite cheese sauce.

This mix of Swiss and Parmesan cheese is the perfect complement to grilled nuggets. You can also request jalapeño peppers were available at Chick-fil-A restaurants in Texas and New Mexico to spice up your meal.

If you’re craving low-carb veggies on your Chick-fil-A trip, the side salad only has 9g net carbs. Pack on one of these dressings to up the fat content:

Garden Herb Ranch Sauce

This isn’t your standard ranch sauce. This one’s mixed with garlic, onion, and herb flavors.

Per serving: 140 calories, 14 g fat (2.5 g sat), 230 mg sodium, 1 g net carbs, 0 g of protein.

Zesty Buffalo Sauce

If you want to add tons of flavor to your dish without adding sugar, try the zesty buffalo sauce.

Per serving: 25 calories, 2.5 g fat (0 g sat), 390 mg sodium, 1 g net carbs, 0 g of protein.

Creamy Salsa Dressing

The creamy salsa dressing highlights hints of cumin, hot peppers, tomatoes, and garlic.

Per serving: 290 calories, 31 g fat (5 g sat), 630 mg sodium, 2 g net carbs, 1 g of protein.

Light Italian Dressing

The light Italian dressing won’t run you too many calories, and it’s the ideal complement to your salad.

Per serving: 25 calories, 1.5 g fat (5 g sat), 630 mg sodium, 5 g net carbs, 0g of protein.

Avocado Lime Ranch Dressing

This dressing is a remix of your regular ranch featuring the flavors of creamy avocado, lime, and spices.

Per serving: 310 calories, 32 g fat (5 g sat), 520 mg sodium, 3 g net carbs, 1 g of protein.

Keto-Friendly Chick-fil-A Drinks

Many fast-food drinks are loaded with carbs and sugar. Some examples are frosted lemonades (even the “diet” ones), coffees, milkshakes, and seasonal offerings.

Luckily, Chick-fil-A has several refreshing drink alternatives for keto dieters. Stick to this list to avoid derailing your diet: 


Sweeten it up with some Splenda instead of sugar to keep it keto.

Per serving: 0 calories, 0 g fat (0 g sat), 10 mg sodium, 0 g net carbs, 0 g of protein.

Small Diet Lemonade

This drink, made with real lemon juice, isn’t off-limits.

Per serving: 30 calories, 0 g fat (0 g sat), 5 mg sodium, 8 g net carbs, 0 g of protein.

Freshly Brewed Iced Tea, Unsweetened

It’s refreshing and won’t derail your keto diet.

Per serving: 0 calories, 0 g fat (0 g sat), 0 mg sodium, 0 g net carbs, 0 g of protein.

Chick-fil-A Quick Keto Breakfast Guide

What better way to kick your day into getting than a keto-conscious breakfast? 

There are many menu choices to kick off your morning, and you can pair them with black coffee for no extra carbs. Don’t forget; this menu is only available until 10:30 AM. 

Here’s what to do to stay under 10g net carbs while being packed with protein power:

From the Egg White Grill (1g net carbs, without English muffin) to the Sausage, Egg & Cheese Biscuit (2g net carbs), all you need to do is remove the biscuit or English muffin from any breakfast sandwiches.

You can also order the Hash Brown Scramble Bowl with no hash browns, grilled chicken (1g net carb), or sausage (0g net carbs) on the Chick-fil-A mobile app.

The cool part? Chick-fil-A’s THRIVE Farmers Coffee pairs well with any of these foods for a fast, keto-friendly start to your day!

The keto diet mustn’t be just about avoiding carbs. It’s also about running on fat. So it’s crucial to meal plan and be conscientious about your choices.

Since some of these options are low-carb but heavy on the protein, you’ll want to balance your macros throughout the day. 

Chick-fil-A Lunch and Dinner Keto Guide

You’ll be excited to hear that your favorite chicken fast food restaurant offers keto lunch options and dinner choices. Yes, including some of your favorite entrees!

You can get the Cobb Salad with chopped chicken nuggets! You get no corn and no tomatoes, and it is 10g of net carbs. As far as dressing goes, the best option is the Garlic & Herb Ranch Dressing. It is just two more carbs. This excellent, filling salad is only 12 net carbs.

The grilled chicken nuggets are an excellent option for those of us on keto. You can have an 8-count order, and it’s only 2g net carbs. You need to pass on the delicious Chick-fil-A sauce and, instead, opt for buffalo sauce.

The delicious Chick-fil-A breaded nuggets are something you can eat in moderation. They are about 1g net carbs per nugget. So you can top out at 8g of net carbs for an 8-piece order. Not something you can do all the time, but it can be the occasional treat.

There are some bunless sandwiches you can also do: Grilled Club, Grilled Chicken Cool Wrap (no flatbread), and even the Spicy Deluxe Sandwich without the bun checking in at 13g net carbs.

As far as dipping sauces go, you can have the buffalo sauce for 1g net carbs and Garlic & Herb Ranch at 1 g net carbs.

When preferring your Chick-fil-A keto option, you can also add some extra fat into your dish by using one of their keto-conscious sauces. You can again ask for spicy grilled chicken if you’re looking for a bit more flavor!

What to Avoid

While there are tons of ways to eat Chick-fil-A keto, there are a few items you will surely want to avoid to keep yourself in ketosis. Here are our top 5 things to steer clear of:

  1. Side: Superfood side or salad.
  2. Sauce: Polynesian sauce. 
  3. Dessert: Every. Single. One. (Ranges from 38g to 84g net carbs)
  4. Lunch or dinner entree: Fried Chick-n-Strips (20g net carbs)
  5. Beverage: Orange juice (38g net carbs)

As with all keto meals, evade any breaded items from bagels to biscuits or buns. These items will knock you out of ketosis and crash your system with carbohydrates and sugars.

Final Thoughts

There is no denying that Chick-fil-A is doing its best to cater to people who are into a low-carb, high-fat diet. Thanks to their keto-friendly menu.

For breakfast, many of the items can be made keto-conscious, especially the following:

  • Sausage Egg & Cheese Biscuit
  • Bacon Egg & Cheese Biscuit
  • Hash Brown Scramble
  • Egg White Grill

For lunch and dinner, you can include a variety of salads, grilled sandwiches, and grilled nuggets. Add on a keto-friendly sauce or dressing for some extra fat!

On our “skip it list,” you can find the superfood side or superfood salad, Polynesian sauce, all desserts, Chick-n-Strips, and orange juice. 

With proper planning and research, you can make your Chick-fil-A a unique and keto-friendly fast-food experience.

Keto Nutrition

Is Soluble Tapioca Fiber Keto?

It’s safe to say that most people following the ketogenic diet have that one carb-heavy weakness that could easily knock them out of ketosis.

Who doesn’t want to have their cake and eat it too, right?

Luckily, you can now find keto-friendly food that can satisfy your sweet tooth.

It’s astonishing how many great-tasting keto cookies, cakes, and protein bars have hit the market over the last few years.

It’s the best of both worlds: you get to enjoy that familiar guilty pleasure while keeping your body in a state of ketosis.

The problem is that not all those keto-friendly sweeteners are truly keto-friendly.

Soluble tapioca fiber has come under fire in 2019. That’s because there is a debate about whether it is a low-carb fiber or if it will spike blood glucose.

Let’s discuss what true soluble tapioca fiber is, why its name has been tarnished, and what you should look for when buying a keto-friendly product.

What is Tapioca?

Tapioca is a starch extracted from the cassava root, a tuber native to South America.

The cassava root is relatively easy to grow and a dietary staple in Africa, Asia, and South America.

Tapioca is almost pure starch and has a minimal nutritional value. Though it’s normally gluten-free, it can be served as a wheat replacement in cooking and baking for people who are on a gluten-free diet.

Tapioca is a dried product and is usually sold as white flour, flakes, or pearls.

What is Soluble Tapioca Fiber?

Soluble tapioca fiber is a ketogenic-friendly sweetener that is being used in many of your favorite products.

It is made from non-GMO corn syrup that has been broken down through an enzymatic-based process, leaving you with a real keto-friendly fiber.

How is it Made?

Production varies by location but always involves squeezing the starchy liquid out of ground cassava root.

Once the starchy liquid is out, the water is allowed to evaporate. When all the water has evaporated, a fine tapioca powder is left behind.

Next, the powder is treated into the preferred form, such as flakes or pearls.

Pearls are the most common form, and you’ll see them in bubble tea, puddings, and desserts. Another way is to use it as a thickener in cooking.

Regardless of how you’ll use it, remember that the flakes, sticks, and pearls must be soaked or boiled before consumption. This is due to the dehydration process.

They may double in size and become leathery, swollen, and translucent.

Tapioca flour is often mistaken for cassava flour, which is ground cassava root. However, tapioca is the starchy liquid that’s extracted from ground cassava root.

What is it Used For?

Tapioca is a grain- and gluten-free product that has many applications:

  • Gluten and grain-free bread: Tapioca flour can be included in bread recipes, although it’s often combined with other flours.
  • Flatbread: It’s often used to make flatbread in developing countries. With various toppings, it may be used as breakfast, dinner, or dessert.
  • Puddings and desserts: Its pearls are used to make puddings, desserts, snacks, or bubble tea.
  • Thickener: It can be used as a thickener for soups, sauces, and gravies. It’s cheap, has a neutral flavor and excellent thickening power.
  • Binding agent: It’s used as a binder for burger patty, nuggets, and dough to improve texture and moisture content. That’s because it traps moisture in a gel-like form and prevents sogginess.

Aside from cooking, the pearls are used to starch clothes by boiling the pearls with the clothes.

Tapioca can be used instead of flour in baking and cooking. It’s also often used for making desserts, such as puddings and bubble tea.

Health Benefits of Tapioca

Tapioca is grain and gluten-free, but it doesn’t have many health benefits. Still, here are the things you can enjoy from using tapioca:

It’s Suitable for Restricted Diets

Many people are allergic or intolerant to wheat, grains, and gluten.

To manage their symptoms, they need to follow a restricted diet.

Since tapioca is naturally free of grains and gluten, it may be a proper replacement for wheat- or corn-based goods.

For example, it can be used as flour in baking and cooking or as a thickener in soups or sauces.

However, you may want to combine it with other flours, such as almond flour or coconut flour, to increase the number of nutrients.

It May Contain Resistant Starch

Tapioca is a natural source of resistant starch.

As the name implies, resistant starch is resistant to digestion and functions like fiber in the digestive system.

Resistant starch has been linked to several benefits for overall health.

It feeds the friendly bacteria in the gut, thereby reducing inflammation and the number of harmful bacteria.

It may also lower blood sugar levels after meals, improve glucose and insulin metabolism, and increase fullness.

These are all factors that contribute to better metabolic health.

However, given the low nutrient content, it is probably a better idea to get resistant starch from other foods. This includes cooked and cooled potatoes or rice, legumes, and green bananas.

Tapioca can replace wheat- or corn-based products. It also contains resistant starch, which is linked to many health benefits.

Nutritional Value

Tapioca is relatively pure starch, so it’s almost entirely made up of carbs.

It carries only minor amounts of protein, fat, and fiber.

Furthermore, it only contains minor amounts of nutrients. Most of them amount to less than 0.1% of the suggested daily dose in one serving.

One ounce or 28 grams of dry tapioca pearls holds 100 calories.

Due to its shortage of protein and nutrients, tapioca is nutritionally inferior to most grains and flours.

Tapioca can be considered “empty” calories. It provides energy with almost no essential nutrients.

Tapioca is almost pure starch and contains only negligible amounts of protein and nutrients.

How Tapioca can Harm Your Health

When appropriately treated, tapioca does not seem to have many adverse health effects.

Most negative health effects come from consuming poorly processed cassava roots.

Furthermore, tapioca may be unsuitable for people with diabetes since it’s almost pure carbs.

Cassava Allergy

There are few documented cases of allergic reactions to cassava or tapioca.

However, people allergic to latex may encounter allergic reactions due to cross-reactivity.

That means that your body mistakes compounds in cassava for allergens in latex, causing an allergic reaction.

This is also known as the latex-fruit syndrome.

Improperly processed cassava root can cause poisoning, but commercially produced products are safe. Allergic reactions to tapioca are rare.

Cyanide Poisoning, Konzo, and Death

Cassava root naturally holds a toxic compound called linamarin. This is converted into hydrogen cyanide in your body and may cause cyanide poisoning.

Ingesting poorly processed cassava root is linked to cyanide poisoning. It can also lead to a paralytic disease called konzo and even death.

There were konzo epidemics in African countries that use poorly processed bitter cassava in their diet.

On the other hand, commercially produced tapioca generally are safe to consume. That’s because they do not contain harmful levels of linamarin.

What’s the Issue with Soluble Tapioca Fiber?

Unfortunately, many brands are claiming soluble tapioca fiber is in their keto products. But in reality, they are mislabeling the products.

The most famous example of soluble tapioca fiber’s mislabeling involves an additive called Isomaltooligosaccharides (IMO).

What are Isomaltooligosaccharides (IMOs)?

Isomaltooligosaccharides, more usually called IMOs, are a starch-sourced syrup that is high in maltose.

It comes from corn or potatoes and is made up of short-chain carbohydrates. This gives them a distinct, slightly sweet profile.

Since IMOs are a fiber that tastes sweet, they are used for protein bars, supplement powders, and cooking ingredients. The only caveat is that it’s not a real fiber.

Recent studies have found that IMOs directly impact your blood glucose (blood sugar levels). Researchers found that subjects’ glucose rapidly increased to 125 mg/dL after consuming IMOs.

After the study, researchers deemed IMOs to have a glycemic index of 35. To put that into perspective, table sugar has a glycemic index of 65.

This means that eating a supposed keto-friendly product containing IMOs could knock you out of ketosis.

Is Tapioca Fiber Keto and Diabetic Friendly?

Tapioca fiber is a component that is sourced from the tapioca vegetable. Unlike tapioca starch, which is the starchy carbohydrate part of the vegetable, tapioca fiber is an isolated fiber.

Thus, you can use it for lower carbohydrate, higher fiber products like protein bars, high protein ice-creams, low sugar gummies, and more. 

When reading the nutritional label, it’s usually identified as one of the following:

  • Soluble tapioca fiber
  • Soluble tapioca fiber powder
  • Soluble tapioca fiber syrup
  • Tapioca fiber powder
  • Vegetable fiber
  • Prebiotic fiber
  • Prebiotic water-soluble fiber from tapioca.

But keep in mind that there are at least two different forms of tapioca fiber. And the way these ingredients respond in our bodies varies.

When looking at a package, there is no way to know what is included, given they are listed the same.

Until recently, both forms of tapioca fiber were identified as “fiber.” But when FDA had new fiber regulations, one of them was re-classified as carbohydrates.

Both varieties of tapioca fiber are classified as prebiotics. Yet, they have different dose specifications.

One variety of tapioca fiber is in the form of soluble prebiotic fiber. Called as isomalto-oligosaccharides (IMO), you must consume up to 30g of this variety to reap its prebiotic benefit.

However, some studies are showing that IMO does not give many prebiotic benefits. And that it only acts more like a regular carbohydrate.

This IMO is partly digested. As a result, it doesn’t always work the same way you may expect a dietary fiber to behave in everybody. 

This could mean that you can consume more of it and enjoy some prebiotic benefits. But it does not act as a dietary fiber and can cause your blood sugar to spike.

This type of soluble tapioca fiber has lately had its identification changed. It is now called isomalto-oligosaccharide on a label and does not fall under the fiber classification in a nutrition facts panel anymore.

On the other hand, there is a type of tapioca fiber in the form of tight starch. Meaning, it can endure digestion by your digestive enzymes and make its way to your gut. This is where it feeds the good bacteria and has a powerful prebiotic benefit.

It is believed that this type of tapioca fiber does not spike blood sugar levels. It can also make you feel full, so some products with tapioca fiber don’t spike blood sugar levels.

If you doubt which type of tapioca fiber is in a product, we recommend you reach out to the manufacturer and ask them which type they are adding.

Keep in mind that both varieties of tapioca fiber are technically prebiotics. Your gut health can benefit from both of them, although how it reacts in your stomach will differ from one person to another.

Moreover, its effects on your blood sugar are still debatable.

How to Cook with Tapioca

There are various uses of tapioca, including cooking and baking. However, most recipes are for sugar-sweetened desserts.

Tapioca Flour

From a cooking perspective, this is an excellent ingredient. It thickens quickly, has a neutral flavor, and gives sauces and soups with a silky appearance.

Some even claim that it freezes and thaws better than cornstarch or flour. Therefore, it may be more suitable for baked goods intended for later use.

This flour is usually mixed with other flours in recipes to increase its nutritional value and texture.

Here you can find all sorts of recipes that use tapioca flour.

Tapioca Pearls

The pearls need to be boiled before you eat them. The typical ratio is one part dry pearls to eight parts water.

Take the mixture to a boil over high heat. Stir frequently to keep the pearls from sticking to the bottom of the pan.

When the pearls start floating, reduce the heat to medium and let it simmer for 15–30 minutes while stirring occasionally.

Remove the pan from the heat, cover it, and let it sit for another 15–30 minutes.

Bubble Tea

Cooked tapioca pearls are often applied in bubble tea, a cold and sweet beverage.

Bubble tea, also known as boba tea, usually consists of brewed tea with tapioca pearls, syrup, milk, and ice cubes.

Bubble tea is often made with black tapioca pearls like white pearls except with brown sugar blended into them.

Just note that bubble tea is usually loaded with added sugar and should only be consumed in moderation.

Tapioca can be used in various ways for cooking or baking, and it’s perfect for making desserts.

Final Thoughts

Tapioca is almost pure starch and contains very few nutrients. On its own, it has no impressive health benefits or adverse effects.

However, it may sometimes be useful for people who need to avoid grains or gluten. We hope you found this post informative and valuable!


Keto Nutrition

Low-carb Alternative for Noodles and Pasta

Pasta is a versatile food tried beyond many cultures. However, it’s also notoriously high in carbs, which some people may prefer to limit.

Noodles are one of our all-time favorite comfort foods. These days, though, you may be looking into pasta alternatives. Perhaps you need a low carb pasta alternative, are newly gluten intolerant, or want some more variety in your diet.

Vegetables can be an excellent sub for pasta. They’re chock full of antioxidants, vitamins, and all that good stuff, plus plenty of fiber. But before you go ahead and use the spiralizer, consider the structure and flavor of each type of vegetables you’ll use.

Hearty choices like eggplant and even beets can stand up to more decadent sauces and longer cooking times. Save delicate veg that naturally contains a lot of water for lighter preparations.

You can also opt to use other pantry items as a pasta replacement. Grains and seeds like farro and quinoa naturally contain more fiber than regular pasta and are worth placing into the rotation.

You may want to stay away from wheat pasta or carbs if you follow a low-carb diet. The same thing goes if you have a gluten sensitivity or don’t want to get bloated after a meal.

But if you don’t want to completely give up on pasta and the delicious sauces it comes with, you might be curious about low-carb alternatives.

The recent growth in popularity of the low-carb and ketogenic diet has led to many new ways to get your pasta fix without losing sight of your health goals.

Pasta is a staple in international dishes. And, much like bread and rice, pasta takes up its fair share of space in the store. The variety of pasta available in the market today includes different shapes and sizes to complete any meal.

Regular pasta is usually made with refined wheat flour, but the refining process can shred some fiber, vitamins, and minerals. Thus, it leaves the noodles with low nutritional value.

Wouldn’t it be great if we could savor all our favorite pasta dishes without cutting the vitamins, minerals, protein?

Whether you have a gluten sensitivity or refraining from consuming carbohydrates, these healthy pasta alternatives will satisfy your tastebuds:

Zucchini Noodles

Zucchini noodles or “zoodles” have a low in saturated fat and sodium, and very low cholesterol. It’s also a great source of protein, vitamin A, thiamin, niacin, phosphorus and copper, dietary fiber, vitamin C, vitamin K, riboflavin, vitamin B6, folic acid, magnesium, potassium, and manganese.

The most straightforward technique to make zoodles is to use a vegetable spiralizer. Spiralize, then treat the zoodles like angel hair. Cook until barely tender for 1 to 2 minutes, then drain.

Best paired with sesame and chiles, lemon, butter, and herbs or in “pasta” salads.

When fully cooked, zoodles taste nearly like al dente spaghetti! You can replace them in any spaghetti dish, cooking them in the pasta sauce instead of boiling them as you would real noodle. Or sauté them for a few minutes, then top with sauce.

You can also shave zucchini in skinny planks, sprinkle with salt, and let it sit for 10 minutes to draw out the moisture. And then pat the zoodles dry. Then roll up around sautéed mushrooms, cheese, or ground cooked chicken.

If the planks seem too stiff to roll without breaking, try microwaving for 20 to 30 seconds first.

In addition to being 3–10 times lower in carbs than pasta, these vegetable noodles are also excellent sources of fiber, vitamins, and minerals.

Adding more vegetables to your diet can be beneficial and lower your risk of heart disease, diabetes, and even certain types of cancer. Eating more vegetables may also aid weight loss.

Spaghetti squash

Another excellent veggie pasta alternative, squash noodles are low in saturated fat and cholesterol. They also hold a pack of vitamins and nutrients like vitamin B6, dietary fiber, and vitamin C, to name just a few.

Like zoodles, squash noodles are made with a spiralizer. If you don’t want to spend time scraping a squash, you can buy premade squash noodles in the supermarket.

Spaghetti squash is an obvious choice because once cooked, you can separate its flesh into strands. It has a neutral flavor, which means you can match it with any sauces.

Other starchy vegetables like butternut squash and sweet potatoes also make great subs for spaghetti. Another option is to roughly chop them up, and then pulse in the food processor until it’s pea-sized. Simmer with a cheesy sauce or toss with sautéed garlic and spinach.

Once cooked, its flesh can be removed with a fork into strings that match the spaghetti noodles — hence the name.

Another way of preparing it is by pricking the squash in several places with a fork, then bake it for 30–45 minutes at 350℉ (180℃).

Spaghetti squash can also be boiled for 20 minutes or sliced in half and microwaved on high for 6–8 minutes. Once done, use a fork to separate the flesh into spaghetti-like strings and top with a sauce.

At 6.5 grams of carbs per 3.5 ounces (100 grams), spaghetti squash only contains about 20% of the carbs you’d expect in the same quantity of pasta.

At the same time, it’s much richer in vitamins A, C, E, K, and most B vitamins.

Egg noodles

Egg pasta is a great low-carb pasta substitute that typically combines egg with cream cheese. Some store-bought versions might combine the egg with flour (white, almond, or other).

If you find egg pasta in stores or online, you’ll cook it like “regular” pasta. Toss a large handful in a pot of boiling water, then allow to cook until it reaches your desired texture.

Low-carb egg pasta is usually tasteless, with a similar consistency to regular flour. You will love it for its macro content, combining the protein from eggs with the cream cheese’s fat.

Eggs are one of the most affordable and nutrient-dense foods you can buy with zero carbs, 6 grams of fat, and 7 grams of protein. Cream cheese is a keto-friendly dairy product, as long as you buy from a high-quality source.

If you ever made cloud bread as an alternative low-carb bread, making egg pasta follows a similar process. In some recipes, you’ll see wheat gluten added to the recipe.

If you’re diagnosed with celiac disease or are looking for a gluten-free option, substitute guar gum or xanthan gum for wheat gluten.

Shirataki noodles

These noodles originated in Asia but are taking the Western World by storm. Thanks to them being virtually calorie and carb-free. 

Shirataki noodles come in spaghetti, fettuccine, macaroni, and angel hair varieties. Unlike the pasta alternatives on this list, they are sold pre-cooked and packaged in water. 

Most cooks agree that the noodles taste much better if they are rinsed well in hot water or even boiled for a few minutes. That’s because the process removes any residue or odor from their packaging liquid.

Shirataki noodles are long, white noodles also known as konjac or miracle noodles.

They’re a known, low-carb alternative to pasta because they’re very satisfying yet have few calories. They’re made from a type of fiber known as glucomannan, which comes from the konjac plant.

Glucomannan is a soluble fiber, which means it can absorb water and form a viscous gel in your gut. This slows down your digestion, which can help you feel fuller longer.

Soluble fibers produce food for your gut bacteria, which then provide short-chain fatty acids (SCFAs). SCFAs are thought to help lower inflammation and boost immunity.

Shirataki noodles are easy to prepare. Unpack and rinse them well under hot running water to remove the liquid and warm them up. Then add your sauce of choice.

Alternatively, you can heat the noodles in a skillet. This will remove some of the excess water and turn the noodles’ naturally mushy texture into a more noodle-like one.

Black Bean noodles

Black bean pasta may be the hardest one to slip past your kids because the noodles are black because true to its name. 

Black noodles may be visually off-putting, but they are packed with protein, iron, calcium, and fiber. They are also low in sugar and calories and gluten-free.

Black bean pasta has an earthy taste than regular noodles, but its texture provides better absorption of yummy sauces. Cooking it, as with the other gluten-free pasta, takes more care to prevent it from sticking. 

Black bean pasta is simply pasta made from black beans. Like almond flour pasta, you will typically find this in the grocery store.

This may be one of the few times you can enjoy legumes on keto, so enjoy it while it lasts. At 25 grams, black bean pasta is loaded with protein. While it is low in fat (just 2 grams), it’s also low-carb, containing only 5 grams net carbohydrates.

Unlike almond flour pasta, it would be better if you order black bean pasta online. The Explore Asian brand is one you might consider, simply because of its low net carb content.

While enjoying black noodles might take some getting used to, the taste is preferable to shirataki or other pasta alternatives. Pair with your low-carb bread smothered in garlic and butter.

Seaweed pasta

Seaweed pasta is a unique low-carb alternative to pasta.

It consists merely of seaweed that has been harvested, rinsed, and dried. Thus, it will attach a sea-like flavor to your dish.

While seaweed is naturally low in calories and carbs, it’s packed with minerals. It’s an incredibly rich source of vitamin K, folate, magnesium, calcium, and iron. It also provides a good dose of iodine, depending on the variety.

Seaweed scores around 30% of the carb content of wheat pasta.

The seaweed varieties used to substitute pasta naturally resemble spaghetti or fettuccine. For cooking, place them in boiling water for 5–15 minutes or until the seaweed achieves your desired consistency.

Alternatively, try steaming the seaweed noodles for 20–35 minutes. This allows them to retain a firmer consistency.

Seaweed is a colorful replacement for pasta. Keep in mind that it will add a sea-like flavor to your dishes.

Eggplant noodles

Eggplant, also known as aubergine, comes from India. Though botanically considered a berry, it’s more commonly consumed as a vegetable.

A serving of 3.5 ounces (100 grams) of eggplant contains about 9 grams of carbs, which is around 3.5 times fewer carbs than the same quantity of pasta.

It’s also a good source of fiber, vitamins, and minerals — particularly vitamin K, thiamine, and manganese.

Eggplant isn’t just for eggplant recipes — it’s also perfect for using in lasagna and layering into baked casseroles. Thinly slice into planks with a mandoline then pan-sear until softened. Again, you could try salting the slices to dry out the moisture, then pat dry and layer in raw.

To prepare your eggplant lasagna, start by cutting this tasty nightshade lengthwise into thin slices.

Then brush both sides with oil and roast the slices until soft and golden, flipping them once. Use these roasted eggplant slices instead of pasta sheets when making lasagna.

You may also skip the roasting step and use the raw slices directly if you prefer a moist dish.

Eggplant is a popular low-carb, nutritious substitute for pasta in lasagna recipes.

Cabbage noodles

Several people consider using cabbage as a noodle replacement, but it’s a deceivingly simple substitute.

It’s significantly low in carbs at around 6 grams of carbs per 3.5 ounces (100 grams). Incredibly, this quantity of cabbage provides 54% of the Reference Daily Intake (RDI) for vitamin C and 85% of the RDI for vitamin K.

You can add cabbage spaghetti to any dish you desire with less than 4 grams of net carbs, zero grams of fat, and one gram of protein per cup.

In addition to being low calorie, cabbage spaghetti is a nutritional powerhouse with some key health benefits. It has anti-inflammatory properties, antioxidants, and vitamins and minerals. Cabbage is rich in folate and other vitamins and minerals.

You can use whole cabbage leaves as a substitute for lasagna sheets. Alternatively, chop the cabbage head into thin noodles to use in a pad thai or lo mein. Keep in mind that the leaves closest to the core are very tough and can be bitter.

Once cut, put the cabbage into boiling water for approximately two minutes.

If used for lasagna, the cabbage leaves will be ready to be easily bent without breaking. They will cook further in the oven, so don’t boil them for too long.

If you’re using cabbage noodles for anything other than an oven dish, remove them from the water when soft enough to pierce with a fork.

Cabbage is a unique yet nutritious alternative to wheat pasta. It can be used as a replacement for pasta in noodles or lasagna dishes.

Quinoa Pasta

Quinoa is naturally gluten-free and holds a ton of nutrients like iron, B-vitamins, magnesium, calcium, fiber, and more! It is one of only several plant foods considered a complete protein, containing all nine essential amino acids. 

You can cook quinoa pasta by cooking it. However, you need to watch that pot carefully and often stir to ensure that the quinoa noodles don’t stick to each other or the pan’s bottom.

Most recipes recommend tossing any gluten-free noodles with oil after cooking to keep them from sticking. Whatever you do, don’t overcook, or you’ll end up with a goopy mess!

In general, cook them per package directions, then use them as you would macaroni or orzo.

Both farro, especially the quick-cooking type, and barley would be excellent in recipes like minestrone soup. You can also substitute it with your favorite macaroni and cheese recipes.

Quinoa (and its relative, millet) is a seed with a slightly vegetal flavor. It’s high in protein yet surprisingly light.

Tossed with broccoli and cheese, it’s as comforting and delicious as can be. Even for something that’s not pasta!

Almond Flour Pasta

Almond flour pasta is served similarly to regular pasta, replacing almond flour for wheat or white flour. With the growing number of gluten-free and low-carb products, you can find quite a few store-bought options as well.

Almond flour is a great low-carb pasta alternative. It contains 1.6 grams of carbs and 1.6 grams of dietary fiber, resulting in zero net carbs.

White, bleached, enriched flour contains over 76 grams of total carbohydrates with only 2 grams of fiber. Almonds are also an excellent source of healthy fats, vitamin E, manganese, and magnesium.

While there are many almond flour kinds of pasta advertised as low-carb, be sure to triple-check the label. Many brands contain more carbohydrates than you’d believe.

Al Dente Carba-Nada holds over 24 grams of total carbohydrates or 17 grams of net carbs. Fiber Gourmet, also advertised as low-carb, contains around 40 grams of total carbohydrates per serving and 3 grams of sugar.

Instead, try a homemade version. Make sure you don’t choose a recipe that includes tapioca flour or tapioca starch — it’s incredibly high in carbs.

Swap your low-carb pasta with your favorite noodle dishes, then sprinkle with parmesan cheese for a creamy, delicious Italian dish.

Cauliflower Pasta and Couscous

Yes, we may call kale a superfood but doesn’t cauliflower hold all the magical powers? Just as cauliflower can be mashed into “potatoes” or rolled into a pizza crust, you can make your pasta dish by baking cauliflower.

Not only is cauliflower the single most versatile food in existence, but it’s loaded with health benefits. Cruciferous vegetables like cauliflower have been shown to lower cancer risk and slow the rate of tumor growth. Cauliflower is also filled with antioxidants and vitamins C and K.

Roast or steam cauliflower until your desired consistency, then top with a creamy pesto sauce for an easy weeknight dish. Or, bring out your inner child and try this low-carb cauliflower mac and cheese that has a cook time of just 30 minutes.

To use as a replacement for couscous, break the cauliflower and put the florets through a food processor. Pulse it until they are grated into pieces about the size of rice.

The pulse function works best, as you don’t want to over-blend.

Drizzle a bit of oil in a large skillet and sauté the cauliflower couscous for 1–2 minutes. Then cover with a lid and cook for an additional 5–8 minutes, or until tender.

The end product can be used as couscous in recipes.

Cauliflower is one low-carb alternative to couscous. It’s nutritious and may offer additional health benefits.

Tofu Noodles

Tofu noodles are a variation on the traditional shirataki noodles. They’re made from a blend of tofu and glucomannan fiber and produce only a few additional calories and carbs.

Buy these noodles packaged and prepare them the same way you would shirataki noodles.

Tofu is rich in protein and beneficial plant compounds. Hence, it has the potential to lower your risk of heart disease, diabetes, and certain cancers.

Tofu noodles are made from a traditional soy-based meat alternative and pack lots of protein into your dish.

Final Thoughts

Have you been depriving yourself of your favorite pasta dishes because you were accentuating over the carbs?

When you find yourself craving for pasta (but you know you can’t have it), these low-carb alternatives make healthy and nutritious options. If you’ve got more time for prepping, go ahead and spiralize keto-friendly veggies.

Are you struggling with a busy schedule? Buy a pack of shirataki or kelp noodles instead.

You can still enjoy your favorite Italian comfort food while keeping your carb count low. With these seven low-carb pasta options, there is no shortage of pasta dishes you can make.

Fresh vegetables, seaweed, and fiber-rich noodle replacements are some of the most popular alternatives. They contain fewer carbs, yet they are high in vitamins, minerals, and other helpful compounds than traditional wheat pasta.

Toss these newfangled noodles with your favorite pasta sauce and enjoy it.

Keto Nutrition

Keto Egg Fast Diet

The keto egg fast is one of the most popular approaches for breaking through weight loss plateaus and accelerating fat loss.

It is essentially a short-term keto diet plan centered around eggs, cheese, and butter, with very few exceptions.

Though this method would make cardiologists gasp, there are plenty of low-carb and keto dieters that did the egg fast and achieved incredible results.

But is keto egg fast safe, healthy, and effective for you?

This guide will help you find the answer and show you how to implement a successful keto egg fast meal plan.

What is Egg Fast?

Egg fast is a (short term) diet that consists of eggs, cheese, and butter.

For each egg you eat, you should consume a corresponding tablespoon of pure fat in the form of butter, olive oil, or coconut oil. You can also consume a corresponding tablespoon of full-fat cheese per egg.

Doing this will result in an extremely low carb, high fat, moderate protein intake that will kickstart your body into a fat-burning mode.

It is assumed to help you get through stagnation when you’re looking to lose weight and have hit a plateau. Some people may also use it to help their bodies enter into ketosis for a traditional keto diet.

It’s a modified variant of the ketogenic diet, so it is also high in fat, reduced protein intake, and super low in carbs. You can eat eggs on keto, along with the full-fat dairy, too.

You need to have at least six whole eggs but can have more (which is a lot). You are cutting calorie intake, though, so that is also supposed to support weight loss from a 3-day egg fast or 5-day egg fast.

You will likely not go for more than five days, as it is a very restrictive diet.

Origin of Egg Fast Diet

The egg fast is a variation of the fat fasting technique that prioritizes one of the best keto foods: Eggs.

After learning that eggs have an ideal mix of amino acids and other nutrients that may boost fat loss, Jimmy Moore of Livin La Vida Low Carb devised a diet plan based around eggs and ketosis.

Each day, he would have at least six eggs with grass-fed butter and raw cheese, while following a precise meal timing schedule. With this simple diet shift, he could lose ~25 pounds (~11.4 kg) in 30 days.

Egg Fast Diet Rule

A typical egg fast lasts between three to five days as this will be enough to overcome a weight loss plateau and promote ketosis.

It is not recommended to follow this approach for longer than five days. Doing so will increase your risk of nutritional deficiencies and digestive issues.

Here are some rules to follow when getting started, according to Healthline:

  • Consume a whole egg within 30 minutes of waking up.
  • Eat at least six whole eggs per day.
  • Consume one tablespoon (15 grams) of butter, extra virgin olive oil, MCT oil, or any other healthy oil per egg consumed.
  • Consume up to 1 ounce (28 grams) of full-fat cheese per egg eaten.
  • Eat an egg-based meal every three to five hours, even if you aren’t hungry.
  • Stop eating three hours before bedtime.
  • Opt for the highest quality food when possible. Local pasture-raised eggs and 100% grass-fed, pasture-raised cheese and butter are most suitable.
  • Drink plenty of water.
  • Zero-carb drinks like coffee, tea, and diet drinks are allowed. For best results, stay away from diet drinks and zero-carb sweeteners.
  • All other calorie-containing foods and drinks are off-limits.

For best results, your egg fast should only include the following foods and drinks:

  • Eggs — Opt for local, pasture-raised eggs as much as possible.
  • Full-fat cheese — Stick to cheeses with less than 1 g of net carbs per ounce. This includes cheddar, parmesan, swiss, feta, mozzarella, brie, Monterrey jack, cream cheese, mascarpone, and blue cheese. Only eat one ounce per egg.
  • Grass-fed butter — Consume one tablespoon of butter (or oil) per egg.
  • High-quality oil — Extra virgin olive oil, MCT oil, coconut oil, or any other healthy oil for keto.
  • Zero-carb, unsweetened drinks — Water, coffee, and tea.
  • Make sure you follow the rules mentioned in the previous section for optimal results.

How Does Keto Egg Fast Diet Work?

Article after article declares extraordinary results from using this different approach. Anecdotal reports make it seem as if stubborn fat falls off, with weight-loss rates of 1 to 2 pounds per day.

Since not much research has been done on the egg fast, there are many promising (and not so promising) hypotheses regarding how it works.

One most popular explanation is that whole eggs contain high amounts of choline and amino acids that promote fat burning. This is what led Jimmy Moore to try his first egg fast experiment.

Choline, in particular, has been shown to play a crucial role in metabolizing fat in the liver. Recent research indicates that choline is essential for optimal liver function. It also prevents non-alcoholic fatty liver disease.

That being said, it is unlikely that eating more eggs would contribute to a significant increase in fat loss for this reason. Plus, we must also consider the fact that the keto diet, in general, will provide us with the same array of amino acids and nutrients found in whole eggs.

This leaves us with explanations backed by science why keto egg fast can break weight-loss plateaus:

  1. The keto egg fast is more limiting than a typical keto diet. This leads us to eat less food than before, which stimulates the body to burn more stored fat.
  2. Whole eggs promote satiety. This naturally makes us eat less food at succeeding meals.
  3. The keto egg fast can lead to ketosis. This will help curb cravings and suppress appetite even further.

Simply put, the keto egg fast supports us lose weight by ramping up the same mechanisms that support fat loss on a standard keto diet.

The Benefits of the Keto Egg Fast Diet

Given that this dietary approach restricts carbs and promotes ketosis, you will experience the same benefits as the keto diet. This includes fat loss, improved brain function, decreased inflammation, sustained energy levels, and reduced appetite.

Aids in weight loss

Since you are cutting back on calories, you are bound to lose weight. And since those eggs are filling, you won’t feel tempted to munch throughout the day, either.

What’s more, you may target and lose more belly fat in particular, thanks to the egg fast diet and ketogenic diet aspect, according to research.

May reduce insulin resistance

Insulin resistance happens when your body does not respond appropriately to insulin, which is a hormone that regulates blood sugar.

Several studies show that ketogenic diets may decrease insulin resistance. This allows your body to manage its blood sugar levels better.

In fact, in a small, 2-week study, those with type 2 diabetes ended up lowering insulin resistance on a ketogenic diet by 75%.

May reduce your appetite

An egg fast focuses on eating eggs for meals, and eggs are very filling so you won’t be hungry in the day and can be satiated with a lower amount of calories.

They are high in choline that promotes cognitive thinking and keeps you alert. It also has protein to fill you up. When you combine it with butter or cheese, you add in more fat to further boost satiety.

Egg fasting allows you to enjoy the following benefits:

Keep in mind, though, that this short-term plateau busting tool is not for everyone. Some individuals may worsen their health with this approach.

Risks, Side Effects, and Safety Concerns

Since the keto egg fast is a restrictive keto diet, it comes with relative risks and side effects.

Simply put, if following the keto diet for several months was not healthy and effective for you, then egg fast will likely have the same results.

In general, a keto egg fast will not be fit for those with the following conditions:

  • Hypothyroidism that isn’t improved by keto or low-carb dieting.
  • Anyone who has struggled with eating disorders or yo-yo dieting in the past.
  • Anyone with egg allergies or sensitivity to eggs.

The egg fast also is not feasible for vegans and those who avoid eggs for religious reasons.

If these considerations don’t apply to you, then the only side effects you may experience are keto flu-like fatigue and mental fogginess. Fortunately, many of these symptoms are remedied by increasing your intake of water and electrolytes.

Even those already accustomed to the keto diet can still experience a mild version of the keto flu due to increased food restriction.

Should You Try the Keto Egg Fast?

Now that you know the rules, potential benefits, results, and worst-case scenarios, let’s figure out if it will work for you.

In general, the keto egg fast will indeed work best for:

  • Those who have reached a weight loss plateau after following a keto diet.
  • Anyone who wants to kickstart their keto lifestyle with a simple meal plan.
  • Anyone looking to increase their ketone levels significantly.
  • Anyone looking to promote liver fat loss.

That being said, the only way to indeed find out if it’ll work for you is by trying it once. A 3-day trial is all you will need to know if egg fasting will help you boost your fat loss results.

To help you get started, let’s take a glimpse at some keto-friendly recipes and meal plans that you can apply for your keto egg fast.

Keto Egg Fast Recipes

If you think that egg fast will work well for you, here are some recipes you might want to try:

Ketoproof Coffee with Eggs

Creep in an egg within 30 minutes after waking up. Just add an egg yolk (or two, or three) before blending your creamy, delicious keto coffee. Don’t worry — it won’t taste eggy.

Feel free to cook up the egg whites and eat them with some cheese or save them for the next time you make an omelet or egg wrap.

The Feta Egg Wrap

Simply follow the directions on how to make the wrap. Add feta (or your favorite cheeses) as the filling, drizzle with extra virgin olive oil or melted butter, and skip the other ingredients.

You’ll find the wrap to be somewhere between an omelet and a crepe, with a unique texture that you won’t experience with other egg fast recipes.

Keto Scrambled Eggs

If you’d like to strictly comprehend the keto egg fast rules, eliminate the spinach and heavy cream. But keep in mind that heavy cream is very comparable to butter. So be considerate when using this ingredient.

Remember to consume one tablespoon of butter or oil for every scrambled egg. You can also add some extra cheese if you’d like, but don’t exceed 1 ounce per egg.

Hard-boiled Eggs

One of the simplest ways to follow the egg fast is by using hard-boiled eggs as the base of your meal. Drizzle with one tablespoon of olive oil or melted butter per egg and add salt to taste.

You can also chop up the hard-boiled eggs to make an egg-fast-friendly egg salad.

Simple Egg Salad

Though most egg salad recipes call for many ingredients, all you need to do is keep the essential components in mind. These are hard-boiled eggs, egg yolks, and oil.

Surprisingly enough, the oil and egg yolks are all you need to make a satisfying keto mayo.

Simply whisk an egg yolk while adding oil a drop at a time to emulsify it into a creamy mayo.

Once you’d made the mayo, add a dollop of it in chopped up hard-boiled eggs. Add salt, pepper, and shredded cheese before mixing everything.

Cheese Chips with Egg Fast Mayo

You can also use the 2-ingredient mayo from the previous recipe as a dip for cheese chips.

Even without using the bacon that these cheese chips call for, the result will still be satisfying and crispy.

Use the leftover egg white from your mayo to make scrambled eggs or egg wraps later.

Egg and Cheese Baskets

If you’d rather have your eggs fried, sunny side up, or over easy, give the cheese basket section of this recipe a try.

While your cheese baskets are baking, cook your eggs in butter. You can use a ramekin or a muffin tin.

Once the baskets are done, lay a cooked egg on each basket. To follow the egg fast rules correctly, use approximately a quarter cup of shredded cheese, one tablespoon oil, and one tablespoon butter for each basket.

Ultimate Breakfast Roll-Ups

These are essentially omelet wraps with melty cheese oozing out. Simply omit the sausage and bacon and use whatever keto cheeses you’d like as the filling.

Since each roll-up is made of two eggs, use up to 2 ounces of cheese and two tablespoons of butter or oil per roll-up.

3-day Keto Egg Fast Diet Meal Plan

Most egg fasts will include 3-4 meals per day, so we created the following plan around four meals. When applying this meal plan, make sure you keep the egg fast rules in mind!

Day 1: Get Fancy with Feta Wraps

  • First meal (within 30 minutes after waking up): Ketoproof coffee with egg yolk(s) added. Scramble the extra egg whites or save them for your next meal.
  • Second meal (3-5 hours after the first meal): One Feta Egg Wrap (2.5 eggs).
  • Third meal (3-5 hours after the second meal): One Feta Egg Wrap (2.5 eggs).
  • Fourth meal (3-5 hours after the third meal): One Breakfast Roll-up (2 eggs).

Day 2: Mayo and Hard-boiled Eggs

  • First meal (within 30 minutes after waking up): Ketoproof coffee with one hard-boiled egg. Hard-boil at least five more eggs for later in the day.
  • Second meal (3-5 hours after the first meal): Simple Egg Salad (3-4 hard-boiled eggs).
  • Third meal (3-5 hours after the second meal): Cheese Chips with Egg Fast Mayo/
  • Fourth meal (3-5 hours after the third meal): Egg and Cheese Omelette or Egg Wraps. Use enough eggs to increase your intake to at least six whole eggs, and add any extra egg whites.

Day 3: Keeping it Simple, Easy, and Cheesy

If you are not a coffee or tea drinker (or you’d rather not add an egg yolk), feel free to replace the first meal with one of the other recipes. You can also use an egg cooked to your preference.

By the end of the day, make sure you balance your daily oil + butter consumption to 1 tablespoon per whole egg.

FAQs About Keto Egg Fasting

Before we bring this guide to a close, let’s take a look some common questions we’ve yet to address directly:

Should I be in ketosis before egg fasting?

The egg fast can be useful regardless of your current ketone levels. However, if you are not in ketosis before using this approach, you will have an increased chance of experiencing keto flu symptoms.

Can I practice this egg fast meal plan to kick start ketosis?

Like the fat fasting technique, the egg fast will help you enter ketosis more quickly than a standard keto diet.

I don’t like hard-boiled eggs, can I still do the egg fast?

Yes, prepare your eggs however you’d like or follow day one or 3 of the meal plan for 3-5 days.

Can I consume whatever I want after following the meal plan?

For optimal results, it is best to transition into a healthy, sustainable keto diet. After the egg fast, following a high-carb diet will support rapid weight gain that can exceed what was lost.

Can I use your meal plan for a 5-day fast instead?

Yes, you can. Feel free to repeat your favorite days or recipes. Just make sure you are doing the egg fast rules.

Can I follow the egg fast for longer than 5-days If I’m feeling good?

Given the limiting nature of the egg fast, it isn’t sustainable or healthy for long-term dieting. It is best to focus your efforts on developing a healthy and sustainable lifestyle rather than extending the fast.

How often can I implement an egg fast?

For optimal health and wellbeing, it may be best to use this technique sparingly. The egg fast has the potential to cause nutrient deficiencies and yo-yo dieting cycles.

We recommend focusing your efforts on formulating a keto lifestyle that improves your health, wellbeing, and body composition without feeling restricted.


The keto egg fast can carry incredible weight loss results, but the process behind its benefits aren’t new. This fat loss tool relies on many of the same factors responsible for keto success.

The only thing that gives it a slight edge over a standard ketogenic diet is that it is more restrictive. By following the egg fast rules, you can end up eating less food and promote ketosis, which will help you break through your weight loss stall.

But since this approach mostly consists of eggs, butter, and cheese, it should only be implemented for 3-5 days at a time. Once you’ve completed your keto egg fast, we recommend refocusing your efforts on formulating a healthy and sustainable keto lifestyle.

You don’t necessarily have to go on an egg fast to lose weight. Doing keto alone is safer and more flexible, and you can still lose weight.

Egg fasts are extreme. So if you do them, keep it short to five days max. And then transition into keto for the long-term instead.


Keto Nutrition

Best Ready-to-Eat Keto Snack

Keto-friendly foods are usually so filling that people end up consuming fewer meals throughout the day. This enables them to lose weight sustainably.

Nonetheless, it is one of the most controversial diets. And it does not mean that you’re no longer prone to hunger and afternoon energy crashes.

If you’re unprepared and processed, carb-dense snacks are tempting you, giving in could mean you’re stepping back from your health goals.

This is why it is best to have keto snacks on hand when hunger hits, and your willpower is low — or when you need an extra fat-filled energy boost.

To help you stay on track with your snacking, we put together comprehensive lists of healthy, keto options.

The Ready-to-Eat Healthy Keto Snack List

There are hundreds, if not thousands, of keto snack recipes ready for you to try. But sometimes life gets in the way. What are you supposed to do if you don’t have time to prep your meals and snacks?

Before you give in and grasp an unhealthy snack, try something from our list of ready-to-eat snacks.

To help you decide what foods can meet your nutritional needs, we split our list into four categories:

  • Very High Fat, Low Protein Ready-to-Eat Snacks
  • High Fat, Moderate Protein Ready-to-Eat Snacks
  • Low-Calorie Ready-to-Eat Snacks
  • Store-Bought Ready-to-Eat Keto Snacks Money Can Buy

Very Low-Calorie Ready-to-Eat Keto Snacks

This kind of snack will give you the comfort of eating without adding calories to your daily intake. Thus, this is an excellent option for those who want to maximize weight loss and minimize hunger:

Cherry Tomatoes

These do have some net carbs, so be mindful of how many you are eating.

Seaweed Snacks 

They make an ideal snack for those who want all the saltiness and crunch of chips without the calories. Make sure there aren’t any combined ingredients that contribute to unnecessary calories or carbs.


Booze it black to raise your energy and ketone levels without the extra calories. You can also add heavy cream or MCT oil powder if you need more fat in your diet.


For an extra energy boost, drink caffeinated or herbal tea to give you some flavor and fluids without the calories. If you want to add more fat, feel free to mix in some heavy cream or MCT oil powder.

Sugar-Free, Low-Calorie Jello or Popsicles 

Only have these on special occasions because they’re highly processed and nearly useless from a health viewpoint. Put some sugar-free whipped cream on top if you want to add more fat.

Bone Broth 

Sip on some bone broth when you want something low-calorie and warming that is also packed with health benefits. 

Kale Chips 

One of the several nutrient-dense, low-calorie snacks you can have on keto!

Many kale chip products have extra sugars. So if you are unable to find one that suits your net carb limit (taking into consideration your other meals), try making them yourself.


Want something satisfyingly sour? Sugar-free pickles will do the trick. These low-calorie snacks can also provide you with some of the minerals you need to help curb cravings.

Ready-to-Eat Snacks and Good Source of Fat and Protein

These snacks give you a great way to fit more fat and protein into your keto diet:

Full-Fat Cheese 

The most available cheeses like string cheese, cheddar cheese, and cheese wheels, make great keto snacks. Moreso, when you want some quality fat and protein.

Just make sure they have no added carbs or fillers and are high in fat.


Keto diet researcher, Dr. Dom D’Agostino, considers canned sardines as an ideal on-the-go keto snack. Not only do they grant us a healthy dose of fat and other nutrients, but they are also zero carbs.

For some extra fat, buy the sardines that are canned with olive oil.

Peanut Butter 

Who can’t get enough of peanut butter? It renders us with a delicious way to curb cravings, meet our protein needs, and increase our healthy fat intake.

But be wary of peanut butter products with added sugar. The ingredients label should have no more than two ingredients: peanuts and salt.


Join flaxseeds and chia seeds to your nut butter or nut mixes for some added protein, fat, fiber, and health benefits.

Beef Jerky 

Make sure the brand you prefer is no- or very low-carb with very few extra ingredients. Keep in mind that jerky has around 50% calories from fat.

If you want a ready-to-eat beef snack that is higher in fat, purchase some pemmican instead.

Low Carb Bars 

There are plenty of “keto-friendly” and on-the-go bars that have hit the store online and on the shelves.

Before you fall for their marketing plot, review the ingredients, and calculate the net carbs per bar. Make sure the bar will match within your calorie and net carb limits for the day.

The two most typical bars that can be eaten on keto, albeit sparingly, are Quest Bars and NuGo Smarte Carb Bars. Only use bars like these as a last option if you have no other keto snacks available.

Cheese Chips 

Several companies make cheese chips like Whisps and Moon Cheese. They are the crunchy version of your favorite cheese with no added carbs and a good source of fat and protein.

Ready-to-Eat Keto Snacks That Mostly Consist of Fat

These snacks provide you with a delicious way to fit more fats into your keto diet:


This is one of the best keto snacks if you require more fat without so much extra protein. Just add a little salt and pepper or mash it up with some mayonnaise, and you’ll be all set to snack.


Being a good source of fat and fiber with the least carbs and protein, olives are one of the best ready-to-eat keto snacks.

Just choose your favorites from an olive bar or get a jar from the store. But make sure to avoid any products that have added oils or carb-ridden components.

Pork Rinds 

If you crave something crunchy and salty, have pork rinds as an alternative for carb-rich crackers or chips.

The majority of sub-par products are fried using unhealthy oils. So stick with pork rinds made with the simplest ingredients (i.e., pork rinds and salt).

Macadamia Nuts 

Most nuts have inflammatory omega-6 fats, but macadamias are a league of their own. It has high amounts of monounsaturated fat and minimal omega-6 content.

Be careful with them, though! They can be surprisingly easy to overeat.

Look for raw macadamia nuts in small packages for added ease and portion control.

Raw Coconut Butter 

This is made from blended coconut meat and gives us a delicious way to get plenty of coconut fat without missing out on our favorite coconut flavors.

Make sure to buy coconut butter with no added sugar. And, most importantly, don’t overdo it. Coconut butter is stuffed with calories, which can slow your weight loss.

High-Fat Nuts and Nut Butters 

Some nuts are relatively high in carbs like cashews and pistachios. It would be ideal to keep your snack portions small.

Stay away from any nuts or nut butter that have added carbs, polyunsaturated oils, or vegetable oils. Choose higher fat nuts and nut butter, such as almonds, pecans, and macadamia nuts.

Pre-Made Keto Cookies

If you don’t want to make your cookies, you can purchase them already made for you – ready to stick in your pocket or purse. They have the same texture of a gooey, fresh-baked chocolate chip cookie pulled straight from the oven.

Keto-Friendly Dark Chocolate 

If not sweetened with stevia or different low carb sweetener, make sure that it has at least 80% cocoa or higher, as the carbs can add up instantly. You can also create your own by mixing melted coconut oil with cocoa powder and your favorite low carb sweetener(s).

Cacao Nibs 

These little chunks of cacao bean are the real “chocolate chips.” They are flavorful, healthy, and very low carb.

Munch on these piece by piece or have them with nuts, nut butter, or seeds. Be careful, though, as it can accumulate calories quickly.

Pepperoni Slices 

Although these are super available and keto-friendly, they are highly processed, so it is best to limit them. Nonetheless, these go great when matched with high-fat cheese. 

So try to find organic and hormone-free pepperoni. This means no extra dextrose, maltodextrin, and unhealthy preservatives when possible.

High-Fat Cheeses

Although cheeses make a great keto snack, some can’t help increase your fat intake and minimize protein.

The most distinguished fat cheeses that can serve as great high-fat, low-protein snacks are mascarpone cheese and cream cheese. Feel free to combine them with other snacks from this article, such as pork rinds, pepperoni, and nuts, for a wonderfully tasty keto snack.

Beef Pemmican 

Pemmican is a tasty paste made of dried and pounded meat mixed with melted fat and other ingredients. It is an undeniably delightful keto snack if you want something filled with hearty, beefy flavors. 

MCT Oil Supplements 

MCT oil and MCT powder offer a quick dose of saturated fat that will be rapidly converted to energy-boosting ketones.

Store-Bought Keto Snacks Money can Buy

Mini Chocolate Chip Cookies – HighKey

These keto-friendly chocolate chip cookies are currently #17 on Amazon’s list of best-selling groceries. They have nearly 4,000 customer reviews and a 4.6-star rating, with people noting the texture, crunch, and overall quality sweet taste.

  • Keto and Low Carb Friendly: HighKey Snacks Keto Mini Cookies are a diet-friendly snack made with nutritious ingredients for a sweet treat. Low in net carbs and sugar, these mini cookies are produced with natural ingredients like almond flour, coconut oil, and collagen. Excellent for ketogenic dieters, this snack is the smart choice!
  • Gluten-free and Grain-free: No added preservatives, no gluten, and no fillers. These mini cookies are an excellent choice when you want a sweet, crispy treat without all the sugar and carbs in regular cookies. It’s made of simple ingredients for a tasty choice of traditional sweets that are low-carb, low sugar, gluten, and grain-free.
  • Satisfying Sweets: Satisfy that sweet tooth with a treat that hits the spot without the guilt. Each purchase incorporates a box of 3 bags of our delicious Keto Mini Cookies. Perfect for on-the-go snacking, these mini cookies are ideal for providing a quick indulgence into a busy schedule. With wholesome ingredients and natural sweetener, feel good about repaying yourself for a job well done!
  • Sweet Healthy Snacks: High quality, calorie-conscious, macronutrient focused, and tasty.

ChocZero’s Keto BarK – CHOCZERO

This milk chocolate bark is loaded with creamy, keto-friendly chocolate and crunchy hazelnuts. 

  • A milk chocolate hazelnut bark without any added sugar, no sugar alcohols​, and no artificial sweeteners. Sweetened solely with ​​monk fruit.
  • Low ​net ​carb​: only 3g net carbs for each ​serving (1 ounce).
  • 100% stone-ground ​premium cocoa beans ​for a different creamy texture​.​
  • All-natural, non-GMO, soy-free, and gluten-free.

Stryve Beef Biltong

Don’t call this jerky—it’s biltong, a South African form of dried, cured meat. One serving of this flavorful stuff packs 16 grams of protein and zero sugar. Zero!

  • Beef Served Better: Stryve Biltong is 100% beef with no sugar, no MSG, no nitrates, no preservatives, and gluten-free.
  • More Protein. No Additives: Stryve Biltong is always air-dried to lock in quality and nutrients. Boasting 16g of protein in each serving indicates it has up to 50% more protein than jerky.
  • Zero Sugar: High-quality steak sliced into thin strips and seasoned with signature dry rubs. Air-dried long enough to secure every bite is mouthwatering, delicious, and tender. Delivering 0g sugar and 0g carbs in every serving!
  • Gluten-free, dairy-free, sugar-free, yet flavorful: Made with a few homely ingredients. It is full of flavor that’s high in protein, has zero sugar, zero carbs, and is created from nothing artificial.

Justin’s Classic Almond Butter Squeeze Packs – Justin’s Nut Butter

As long as you don’t beat the almond butter packets back-to-back, they’re an approved snack.

  • Only consist of Two Ingredients, Keto-Friendly, Certified Gluten-Free, Vegan, Non-GMO Project Verified, Kosher
  • 6g Protein, 1g Sugar, 3g Fiber, 0g Trans Fats
  • Comes with six flavors: Chocolate Hazelnut, Cinnamon, Honey, Maple, Coconut & Vanilla Almond Butter
  • Contains almost and created on equipment that also processes other tree nuts, peanuts, and soy

Olives to Go! – Pearls

Many people don’t travel with a can opener, so enter mini plastic to-go cups of pre-pitted olives.

  • 16 pack, 1.2-ounce servings per cup
  • Find out why we are America’s #1 Olive!
  • Great for snacking on-the-go, sealed-in freshness in an easy-to-open cup
  • Olives to Go! is a nutritious and delicious snack with only 35 calories per cup
  • Perfect for lunchboxes, gym bags, and desk drawers.

Aged Cheddar Bars – Just The Cheese

There’s nothing in these “bars” but cheese, so the nutrition facts come out to 12 grams of fat, 8 grams of protein, and less than 1 gram of carbohydrates. The cheddar has been matured and baked, so it’s crunchy.

  • The best part of a grilled cheese sandwich is the cheese that melts off into the pan and gets crunchy.
  • Each bar is manufactured with care in a family-owned factory in Reeseville, WI, by World Champion Cheesemakers.
  • It’s 100% Cheese, making it naturally Keto, Low Carb, Gluten-Free, Sugar-Free, and High Protein.
  • If you LOVE Cheese, then this is the best snack for you!

Chicken Sriracha Bars – Epic Provisions

The ingredients listed are clean and keto-friendly: chicken, a whole slew of spices, and chia seeds.

  • 15g of savory whole muscle meat protein
  • Combined chicken and a custom sriracha spice blend to harmonize notes of mild tartness and warm heat
  • The powerful sriracha flavor is highlighted with the nutty taste of organic chia seeds
  • Enjoy a 1.5-ounce chicken bar
  • An epic source of protein tryptophan, phosphorus, selenium, niacin, folic acid, and vitamin B6 to satisfy your paleo appetite.

Fried Pork Curly Q’s Sea Salt – 4505 CRACKLINS

Soon after you become ketogenic, you’ll discover two cult-favorite foods: bacon and pork rinds. That end is an easy snack to pack when you’re on the go.

  • Well balanced flavors created by chef and butcher Ryan Farr
  • Paleo Certified, Keto Friendly & Gluten Free
  • All-natural, real, simple ingredients
  • Humanely and Sustainably Raised pork
  • Contains 6 – 3-ounce bags

The Benefits of Keto Snacks

Although we typically recommend against snacking, it is likely to turn these mini-meals into your secret weapon. Here’s how snacks can be beneficial:

  • They can be used to help you meet your fat, protein, fiber, and micronutrient goals.
  • They can prevent you from cheating on your diet when your willpower is low.
  • They help increase your energy levels and, in many cases, your ketone levels as well.
  • They help keep you satiated until your next meal.

When you snack mindfully, you will increase your chances of getting the results you want without having to struggle with hunger, cravings, and low energy levels.

On the other hand, if you are consuming as many keto snacks as you want without any limitations, you will likely hit a weight loss plateau or gain weight. This potential downside of snacking is why we tend to advise against it.

Picking Out Your Own Healthy Keto Snacks

Many low-carb snacks (like Atkins products) will impair your ketone production if you aren’t careful. Many of these so-called “healthy low-carb” snacks are packed with protein and unhealthy ingredients. 

This can spike your blood sugar and kick you out of ketosis.

When finding the right keto-friendly snacks, use these rules to guide you:

  • Hold to the whole-food-based snacks as much as possible — preferably homemade.
  • Only buy minimally-processed products without any carb-containing additives or fillers.
  • Direct for snacks that are 60% fat and less than 10% carbs.
  • Use keto-approved ingredients when possible.

Putting it All Together: The Do’s and Don’ts of Snacking on Keto

If you could take away one thing from this post, it would be this simple list of dos and don’ts with keto snacking.

What you shouldn’t do:

  • Rely on heavily processed, convenient foods.
  • Rely solely on your willpower to stick to the keto diet.
  • Ignore the absolute importance of your macronutrient and calorie intake for meeting your goals.
  • Be unprepared when you are on-the-go.

What you should do:

  • Take the time to prepare high-quality keto snacks for yourself.
  • Rely on whole foods and healthy ingredients rather than processed “low carb” products.
  • Select your keto snacks based on how much protein and fat you need to meet your goals.
  • Make sure your snacks fit within your macros.

The possibilities are endless when looking for and making keto snacks. By eating the keto-friendly options instead of the typical, carb-ridden snacks, you’ll be one step closer to reach your weight goals.

Keto Nutrition

Best Low-Carb Protein Bar

Are you looking for a quick on-the-go munch or post-workout bite? Protein bars are a great portable snack when you’re in a pinch and need something to eat quickly.

But the protein bar aisle is saturated with countless choices and lofty nutrition claims.

Here’s the thing: Just because something has the word “protein” in it does not address it automatically healthy. There’s a time and place for a healthy protein bar, but those probably occur less than you probably think.

The best protein bars can serve as a healthier alternative to other packaged snacks. Moreso if you lift weights and in need of a quick post-workout meal. You can also replace meals on the go with protein bars.

In these cases, a low-sugar protein bar is better than most fast food and can provide a quick hit of protein if a sit-down meal isn’t an option. But that’s about the extent of the benefits offered by even the healthiest protein bars.

Why? They’re not any nutritionist’s idea of a healthy snack.

Depending on the bar, they might be upwards to 250-300 calories and packed with added sugar. Plus, many high protein bars are packed with fillers.

One dietitian suggests looking out for added and fake sugars like sucralose, erythritol, and aspartame.

So what makes a protein bar deserving of being on your grocery list? After analyzing dozens of protein bars, our choices focused on protein bars made of whole grain or whole food ingredients.

Our calory threshold is 300 per bar. We also looked for choices with no more than 10 grams of added sugar. To be recognized as a protein bar, we require at least 10 grams of protein per serving.

We also feel that fiber is essential to help keep you full. Thus, all choices on our list have at least 3 grams of fiber or more per serving. We also tried to retain sodium counts under 300mg per bar.

This is what makes the best protein bars.

You can always make your own low sugar protein bars, but these are some of the market’s healthiest protein bars if you don’t have time.

But keep in mind that some have more sugar than others. After, you won’t eat food if you don’t like how it tastes. It doesn’t matter if the protein bar has good marketing.

What makes a protein bar “healthy”?

If you’re looking to further your better-body goals, you may consider eating high protein bars. While it sounds beneficial, most of the market’s protein bars are loaded with sugar alcohols or saturated fat and lack fiber.

Registered dietitian Toby Amidor, MS, RD, CDN, FAND, and owner of Toby Amidor Nutrition, suggests that you look for a balance of healthy fat, protein, and fiber. Doing so ensures that your protein bar can keep you satiated.

Also, choose a protein bar with between 200 to 400 calories and up to 20 grams of protein per serving.

It’s not just macronutrients that matter when it comes to determining the best protein bar. According to Rachel Fine, MS, RD, CSSD, CDN, says ingredients are also essential.

That said, read the ingredient list carefully and classify natural foods like whole grains, nuts, and fruit. It is also advised to look for good protein sources like whey protein isolate, pea protein, brown rice protein, and eggs.

Ingredient criteria for the best protein bars:

  • High-quality protein sources: Proteins sourced from high-quality isolates and concentrate and whole-food ingredients.
  • Natural sweeteners: Sugar sourced from natural sources like cane sugar or whole fruit.
  • Whole-food ingredients: The best protein bars only use whole food or natural ingredients.
  • Healthy fats: Must contain healthy fats from nuts and seeds rather than vegetable oils as fillers and binders.
  • Low to no synthetic or isolated fiber: Stay away from synthetics fibers like soluble corn fiber or chicory root.
  • No sugar alcohols: Despite being low in calory, dietitians advise against consuming large quantities of sugar alcohols.

Nutritional criteria for the best protein bars

Not just any protein bar settled a spot on our list of best protein bars. We compiled a list of more than ten protein bars for ingredient and nutrition comparison:

  • Eight grams protein minimum: To qualify as a “protein bar,” each bar had no less than 8 grams of protein. Hillary Cecere, RDN of Eat Clean Bro, a meal delivery service, recommends aiming for 15-20 grams of protein if you want to gain muscle. But 7-12 grams of protein for a satiating snack.
  • Thirteen grams sugar maximum: The best protein bars have no more than 13 grams of sugar.
  • Three grams fiber minimum: When it comes to fiber, Fine recommends opting for a protein bar with three or more grams per bar or serving. However, be wary of protein bards that have more than 10 grams of fiber. These are likely loaded with isolated fibers that can cause stomach discomfort.

After careful study, we rounded up our top choices for the best protein bars. The following are the low-sugar, best protein bars reached our nutritional requirements and deserved a spot in your pantry:

Organic Peanut Butter Protein Bars by Skout

These bars are made with plant-based proteins. They are USDA certified, kosher, vegan, non-GMO, grain-free, and, most of all, they’re gooey-good. And they’re made with just four ingredients.

Protein: 11 grams

Sugar: 18 grams

Fiber: 4 grams

Fat: 10 grams

Carbs: 25 grams

Calories: 210

RXBar Chocolate Sea Salt

If you want to feel like you’re eating a decadent salted brownie while meeting all your protein needs, you’ve met your match with an RXBAR.

Dubbed a favorite by many experts, RXBar boasts simple ingredients. Each bar contains dates, nuts, egg whites, and flavors.

A 52gram worth of RXBard Chocolate Sea Salt contains the following:

  • 210 calories,
  • 9 g fat (2 g saturated fat)
  • 240 mg sodium
  • 24 g carbs (5 g fiber, 13 g sugar)
  • 12 g protein

PROTEIN From Real Food Bars

Don’t be fooled by its granola bar facade! This crunchy snack from KIND packs in 12 grams of plant-based protein only has 6 grams of added sugar.

Each bar has:

  • 250 calories
  • 17g of fat
  • 125mg of sodium
  • 17g of carb
  • 5g of fiber
  • 6g added sugar
  • 12g of protein

Pumpkin Seed Protein Bars by Health Warrior

Each of these protein bars holds eight grams of organic plant protein from pumpkin seeds.

We like that you can recognize the ingredients in these protein bars and that each bar contains six grams of sugar. The chewy texture is a nice plus, too.

Protein: 8 grams

Sugar: 6 grams

Fiber: 2 grams

Fat: 13 grams

Carbs: 11 grams

Calories: 170

One Gluten-Free, Low-Sugar Protein Bars

With flavors like Birthday Cake and Pumpkin Pie, this bar will not only cure your sweet tooth, but it’ll also stuff in a protein punch post-workout.

These bars are super delicious and have 20 grams of protein, far more than most on the market. They now also come in minis for a portion-controlled treat.

Each bar contains the following:

  • 220 cal
  • 8g total fat
  • 140mg of sodium
  • 24g of carb
  • 8g of fiber
  • 1g total sugar
  • Zero added sugar
  • 20g of protein

Vegan Organic Food Bar by Bearded Brothers

Free is the name of the game here. These bars are gluten-free and soy-free, plus they’re vegan.

Because these aren’t loaded with protein, they’re best to eat when you’re on a hike and need an energy boost.

Each bar is made with roughly seven ingredients, so you know what you’re eating, like dates and figs.

Protein: 4 grams

Sugar: 18 grams

Fiber: 4 grams

Fat: 5 grams

Carbs: 26 grams

Calories: 150

ALOHA Chocolate Chip Cookie Dough Plant-Based Protein

Say “aloha” to a toned body when you include this bar in your diet. And don’t worry about the 24 grams of carbs. According to Isabel Smith MS, RD, CDN, carbs help the protein get into the muscle fibers.

A 52-gram bar contains the following:

  • 220 calories
  • 10 g fat (3 g saturated fat)
  • 95 mg sodium
  • 25 g carbs (14 g fiber, 4 g sugar)
  • 14 g protein

LAYERS Layered Protein Bar

RXBAR’s newest innovation is chewy, gooey, and nutrient-dense. Packed with 14+ grams of protein, it possesses a wholesome ingredients list and is sweetened with dates and honey. It has that candy bar taste and texture, but only 4 grams of added sugar.

A bar of Peanut Butter Chocolate has the following:

  • 250 cal
  • 14g total fat
  • 180mg of sodium
  • 20g of carb
  • 3g of fiber
  • 13g total sugar
  • 4g added sugar
  • 15g of protein

Whey Protein Recover Bars by Gatorade

These protein bars have a whopping 20 grams of whey and milk protein. These bars are meant for extreme workouts and are eaten by NFL athletes.

They’re loaded with protein but are also heavy on the sugar. Still, they’re one of the most delicious protein bars you can buy, both in terms of flavor and texture.

Protein: 20 grams

Sugar: 29 grams

Fiber: 2 grams

Fat: 13 grams

Carbs: 41 grams

Calories: 350

GoMacro Macro bar Protein Paradise, Cashew Caramel

This is an excellent option for athletes looking for a vegan protein bar. You can thank the dynamic vegetarian duo of organic sprouted brown rice protein and organic pea protein for those 11 grams of protein.

This bar is also loaded with healthy fats from cashews and flax seeds, a great plant-based source of anti-inflammatory omega-3s. Plus, it’s one of the tastiest protein bars out there.

A 60-gram bar has the following:

  • 260 calories
  • 11 g fat (2 g saturated fat)
  • 35 mg sodium
  • 30 g carbs (1 g fiber, 10 g sugar)
  • 11 g protein

Omega-3 and Grass-Fed Whey Protein Bars

The primary ingredient in this protein-packed bar is grass-fed whey protein concentrate.

It’s packed with fiber (7 grams to be exact) and only 4 grams of added sugar. Plus, it has a great flavor and heart-healthy omega-3 fatty acids as well. 

Each bar has:

  • 200 calories
  • 7g total fat
  • 120mg of sodium
  • 22g total carb
  • 7g of fiber
  • 5g total sugar
  • 4g added sugar
  • 14g of protein

Original Refrigerated Protein Bars by Perfect Bar

This bar is rich in taste because it’s made with honey and nut butter.

It stays good for one week out of the fridge. And what it lacks in accessibility, it makes up for in taste.

It’s creamy, crunchy, and reminiscent of cookie dough, which makes sense, given its high sugar and fat.

Protein: 17 grams

Sugar: 18 grams

Fiber: 4 grams

Fat: 18 grams

Carbs: 26 grams

Calories: 330

Primal Kitchen Almond Spice

If you want to lose weight, you’ll want to keep your blood sugar balanced to remove those dreaded spikes in blood sugar that can leave you hungry.

This bar has 8 grams of protein and minimal sugar, which helps keep blood sugar balanced by preventing a blood sugar spike. This flavor, mainly, contains cinnamon.

And cinnamon has been shown to improve fasting blood sugar levels, making it ideal for diabetic, pre-diabetic, insulin sensitive, and those with PCOS.

Each bar weight 38 grams and contains the following:

  • 200 calories
  • 16 g fat (8 g saturated fat)
  • 115 mg sodium
  • 9 g carbs (2 g fiber, 2 g sugar)
  • 8 g protein

Plant-Based Protein Bars by Zing Bars

Designed by registered dietitians, these chewy bars are entirely plant-based and boast 10 grams of protein and 7 grams of fiber. The Dark Chocolate Coconut Vitality Bar has macaroon-style shaved coconut and tastes like an almond joy.

For every bar, you’ll get the following:

  • 210 calories
  • 11g total fat
  • 55mg of sodium
  • 24g of carb
  • 7g of fiber
  •  9g total sugar
  • 10g of protein

Protein Bars by Rise Bars

You get three ingredients in this protein bar: almonds, honey, and whey protein isolate. So there’s no need to acquire a chemistry degree before buying this protein bar.

The best part? You get 20 grams of protein for each bar.

Protein: 20 grams

Sugar: 11 grams

Fiber: 4 grams

Fat: 16 grams

Carbs: 20 grams

Calories: 280

Mighty Bar Grassfed Organic Beef, Cranberry & Sunflower Seed

Organic, grass-fed beef isn’t cheap for a reason.

Testing shows that when cattle graze on their natural food instead of inflammatory corn, their protein consists of more anti-inflammatory omega-3 fatty acids. They also have conjugated linoleic acids (CLA). These are fats that have been used in weight-loss pills.

Each 28-gram bar has the following:

  • 70 calories
  • 3.5 g fat (1.5 g saturated fat)
  • 280 mg sodium
  • 4 g carbs (0 g fiber, 3 g sugar)
  • 8 g of protein

Protein & Superfruit Bars by thinkTHIN

Not only does this yummy bar from thinkTHIN has 10 grams of protein and fiber, but it also contains heart-healthy omega-3 fatty acids and antioxidants. This gluten-free and non-GMO option is both sweet and tart from the combination of chocolate, pomegranate, and cherry. 

For every bar, you will get the following:

  • 230 calories
  • 9g total fat
  • 140mg of sodium
  • 30g carb
  • 10g of fiber
  • 8g total sugar
  • 10g of protein

Simple Whey Protein Bars by Detour

This great, tasty bar has 20 grams of protein that will fill up in the short term until your next meal. There are only four grams of sugar in each bar.

With six grams of fiber per protein bar, it should keep you feeling stuffed for hours after eating.

Protein: 20 grams

Sugar: 6 grams

Fiber: 6 grams

Fat: 8 grams

Carbs: 24 grams

Calories: 230

Bulletproof Collagen Protein Bar

Bulletproof’s bar is slightly higher than your average keto protein bar with nine grams of net carbs, but it’s a worthwhile carb expenditure.

Its protein comes from grass-fed collagen, a trendy protein derived from bovine or marine sources (in this case, it’s from grass-fed cows). It’s beneficial because it boosts collagen production in the body, which benefits hair, skin, nails, joints, and gut health.

Plus, this bar is rich in MCT oil, which studies show can prevent long-term weight gain due to increased energy expenditure.

This bar is also great for those following the Bulletproof or cyclical keto lifestyle.

For every bar, you can get the following:

  • 220 calories
  • 14 g fat (6 g saturated fat)
  • 115 mg sodium
  • 14 g carbs (5 g fiber, 2 g sugar)
  • 12 g protein


Numerous low carb, high-fat protein bars align with the keto diet to keep you stuffed between meals or provide a quick and easy breakfast.

It’s essential to look for ones that pack a decent amount of protein, fiber, healthy fats, and other nutritious ingredients.

Of course, whipping up a batch of homemade bars is a great option as well.

Keto Nutrition

Keto-friendly Cereal Brands

When you opted to try the keto diet, you acknowledged you would have to cut way back on carbs. But one meal of the day, to be precise, serves to be pretty carb-heavy—breakfast.

Culinary and nutrition manager, Danielle Schaub, RD, defines cereal as a high-carb grain. There is also little fat in grains, making most cereals a tricky food to fit into a high-fat, low-carb diet.

But before you abandon your keto diet and rush out to buy the biggest box of frosted shredded wheat you can find, we have good news. There are a bunch of low-carb, keto-friendly cereals on the market that doesn’t taste like styrofoam. Most of them would even be appetizing to people not on the keto diet.

Here are the top cereal products to give your usual breakfast bowl a keto makeover.

Magic Spoon Variety Pack

With only 3 grams of net carbs, this is one of the most popular keto cereals with 12 grams of protein, and 5 grams of fat per serving don’t hurt, either. It also uses monk fruit instead of sugar alcohol as a sweetener, one of the main things you should look for in a keto-friendly cereal.

  • Magic Spoon Cereal Variety Pack 4 Flavors Incorporated are fruity, frosted, cocoa, and cinnamon
  • Every Box is 7oz’s and contains seven servings.
  • Re-imagine all your beloved childhood cereals with only 3g net carbs, 12g complete protein, 110 calories.

Keto Cacao Nut Granola Healthy Breakfast Cereal by Low Karb

Reviewers of this granola compare the taste to being like “nutty chocolate Rice Krispies.” That is if Rice Krispies on had 3g of net carbs. 

  • Keto-friendly low-carb food with only 3g net carbs
  • Suggested to eat Cold or Hot with Almond milk or Heavy Cream for perfect low carb cereal keto food or Enjoy as a Keto Snack right out of the bag
  • Keto Granola, Keto Cereal, Keto Foods, Keto Snacks, keto dessert for a satisfying meal that fills your cravings

The Cereal School

This is about as close as you can get to zero net carbs. The Cereal School has only 1 gram, but still possesses an impressive 16 grams of protein.

It’s made with milk protein, so be aware if you have a dairy intolerance.

  • Experience the sweet and crunchy cereal you love without the sugar and carbs. Re-created to have a crunchy texture, without the carbs and sugar. Yet, it has lactose-free protein and sweetening with monk fruit.
  • This cereal is unfettered with sugar, grains, and gluten, making it an excellent choice for gluten-free or diabetic-friendly cereal. It makes perfect keto snacks, 100 calorie snacks, and protein snacks.
  • Exactly portioned into 26g individual cereal pouches for portion control or cereal on the go. One pouch = one bowl of cereal (3/4 cup) with 16g protein, 1g net carbs, and 0 sugar. Each portion contains 3g of fat and 100 calories.
  • No synthetic sweeteners or colors added. Each keto-friendly cereal pouch is sugared with monk fruit for the perfect tasting sugar-free cereal. Ingredients include milk protein isolate, roasted peanuts, allulose and monk fruit blend, high-oleic sunflower oil, tapioca fiber, salt.

Instant Hot Cereal by High Key Snacks

Did you forget that oatmeal is counted as cereal? In general, oatmeal is off the keto breakfast list, too, but not with this grain-free version.

Made with hemp, chia seeds, coconut, and other goodies, this one will warm you up while keeping your carb count nice and low.

  • HighKey Instant Hot Cereal is a hearty, low carb breakfast alternative to famous instant oatmeal.
  • Produced with natural sweetener, it has 1g net carbs, 4g fiber, and 9g protein per serving.
  • No added preservatives, gluten, grain, and zero unnatural sweeteners, but with all the natural texture and great flavor of a hot cereal breakfast.
  • Incorporates a blend of raw, natural sweeteners from monk fruit extract, stevia extract, and erythritol.

Cinnamon Pecan Granola Cereal by Diabetic Kitchen

With a flavor that reminds you of fall in a bowl, this keto-friendly granola cereal will be a favorite on chilly, crisp mornings.

  • Excellent granola nut cereal with tasty apple crisp or blueberry granola parfait.
  • You can consume it with almond milk or heavy cream for a low carb, keto-friendly treat/
  • Includes 20% of the daily RV for fiber, which helps manage blood sugar
  • Does not have aspartame, sucralose, sugar alcohols, and any added sugar.

Keto Nut Granola Healthy Breakfast Cereal by Low Karb

Contains almonds, coconut, and pumpkin seeds with only six net carbs per serving.

  • Keto-friendly, low carb food with only 2g net carbs.
  • Recommended eating cold or hot with almond milk or heavy cream for perfect low carb cereal.
  • You can also enjoy it as a keto snack right out of the bag to satisfy your cravings.

Keto Hot Cereal Cups by Wildway

A highly recommended portable on-the-go cup for having a nutrient ratio of 10 grams of net carbs and 20 grams of fat is ideal for keto.

  • Does not contain wheat, corn, or oats. But full of walnuts, ground flaxseed, cashews, coconut flour, pecans, dried dates, and real vanilla bean
  • A paleo-friendly alternative if you’re avoiding grains, added sweeteners, or artificial flavorings.
  • Natural hot cereal makes a great vegan breakfast, snack, or healthy meal for kids and adults.
  • Non-GMO, grain-free fuel in a single-serve packet. Ideal for early morning runs, hike, mountain bike ride, camping trip, and pre- or post-workout meal.
  • 7g plant-based protein and 9g fiber per serving to keep you charged during the day. A great alternative to traditional grain-based cereals like oatmeal.
  • A satisfying and delicious blend of nut and seed, making it suitable for various diets (Paleo, Keto, Gluten-free, Vegan, Dairy-free, or Sugar-free).
  • Comes with a handy cup. So, all you need to do is add hot water, fresh fruit, maple syrup, nut butter, plant-based milk, and you’re good to go.

Protein Breakfast Cereal by Kays Naturals

Please don’t shy away from this one because it has 14 grams of net carbs. Its 12 grams of protein is enough to keep you satisfied after eating it.

  • Crunchy cereals and snacks with 19 terrific sweet and savory flavors, it’s like a protein bar in a bag.
  • Stays fresh even without refrigeration and never melts.
  • Rich in protein (12 grams of plant protein per serving) so you can stay satisfied and energized throughout the day.
  • Have as much as 4g of fiber per serving without sacrificing any taste or texture. Most of the products have 3g of sugar or less.
  • With all that protein and fiber, you stay satiated without the crash of high sugar snacks.
  • Low in calorie, great in taste. Most products are 120 calories per serving.

Keto Breakfast Cereal by Highkey Snacks

Sweetened with monk fruit, you can enjoy the sweet taste of maple syrup, without all the sugar. 

  • HighKey Instant Hot Cereal is a hearty, low carb breakfast option and an excellent alternative to traditional instant oatmeal.
  • Made with natural sweetener, it has 2g net carbs, 4g fiber, and 8g protein per serving.
  • No preservatives, non-gluten, non-grain, and zero unnatural sweeteners. It has a great mix of hemp, chia, flax, and sunflower seeds with coconut for natural texture and great taste of a hot cereal breakfast.
  • This combination of raw, natural sweeteners from monk fruit extract, stevia extract, and erythritol rank low on the glycemic index, providing a delicious burst of sweetness without any added sugar.
  • HighKey Instant Oatmeal is sealed in safe and secure packaging with a resealable opening, making it ideal for bringing when you’re traveling.

Protein Cereal by Julian Bakery

With egg-white protein, this cereal option not only keeps carbs low, but it also gives you a filling boost of protein that will last you at least until lunchtime.

  • Gluten-free, grain-free, soy-free, and has a low net carb
  • One serving is approximately 1/2 Cup, which contains 97 Calories, 12g Egg White Protein, and 2 Net Carbs.
  • Low carb, high fiber, and high in GMO-free protein 
  • It has a delicious, crunchy, vanilla cinnamon taste that satisfies your appetite without bloating.

Protein Cereal by Wholesome Provisions

These tasty little O’s are not only chocolatey; they’re packed with 15 grams of protein and only four net carbs.

  • Each box (150g) contains five separately portioned packages (30g each). Perfect for easy storage, on-the-go, and macro-controlled diets.
  • High-performance cereal with 15g of Protein, 4g net carbs, 4g fiber. Only 114 Calories per serving.
  • Gluten-free and cholesterol-free, does not contain aspartame, saturated fat, and transfat.
  • Ideal for high-performance athletes, people with an active lifestyle, exercise enthusiasts, and dieters.

Vanilla Almond Granola by Sola

With flavors like vanilla almond, blueberry cinnamon, and maple pecan chocolate, you can’t go wrong with Sola’s gluten-free granola. The best part? It has an average net carb count of 6 grams or less.

  • 50% less sugar.
  • 4g net carbs per 2/3 cup serving
  • 16g of protein
  • Gluten-free and grain-free

Cheerios Cereal by Cheerios

Yes, everyone’s favorite circle-shaped cereal is lower in carbs than many other brands, coming in 17 net carbs per serving. If you’re a fan of the classics, this might be your preferred carb-indulgence.

Special K Breakfast Cereal by Kellogs

At 13 net carbs, Special K’s sweet flakes hit the spot in more ways than one. They’re not your everyday keto-friendly cereal option for sure, but that doesn’t mean you can’t ever make room for them in your diet.

  • Light, crispy rice flakes with the classic toasty kick you know and love.
  • Toasted and sweet for a crunchy, delicious bite in every spoonful. Excellent on its own or with your favorite fruits like bananas, strawberries, or blueberries
  • A great source of 11 vitamins and minerals. Contains folic acid, B vitamins, and iron.
  • Also has Vitamins A, C, and E as antioxidants women need
  • No artificial color or flavors.
  • A low-fat cereal that you and your family can enjoy with or without your favorite nut or dairy milk.
  • Makes a tasty work snack or a late-night treat.
  • Handy, ready-to-eat cereal that comes in a family-size, 18-ounce box. Packaged for freshness and great taste.

Healthy Cereal vs. Low-Carb and Keto-Friendly Cereal

By definition, the term “healthy” characterizes food as having “healthy” levels of particular nutrients. This includes specific vitamins, total fat, saturated fat, cholesterol, and sodium.

But the word is loosely used to describe a wide variety of products, making the official definition has been under scrutiny for years.

Cereal might be considered a healthy breakfast cereal, but that does not necessarily mean it is keto-friendly.

Many cereal bowls rely on a base of whole grains, which means it has a lot of carbs. Nonetheless, these are good for our heart and digestive health.

But whether the cereal companies want to admit it or not, many labeled as “healthy” are still loaded with sugar to make the cereals more palatable.

Low carb and keto-friendly cereal options don’t contain whole wheat and grains to comprise their cereal base. Instead, they use seeds and nuts to make a “cereal” satisfying and low carb.

These low carb cereals don’t rely on sugar to make their cereal taste good. They use keto-friendly sweeteners and ingredients like nut milk to provide flavor and an added crunch.

The Healthiest Cereal You Can Eat

If you’re not a keto dieter, one of the healthiest cereals you can eat is plain, old fashioned oats.

Oatmeal has long been a favorite for a nutrient and fiber-rich breakfast staple. And is often recommended as part of a balanced diet and weight loss plan. But it’s not suitable if you are following a keto diet.

If you are on a keto diet, a great option would be DIY muesli. It is like granola, but it’s typically eaten loose in milk rather than in little clusters. It is also best consumed raw.

Many muesli recipes include oats, but you can replace them with nuts and seeds. A great example would be flaked almonds, sunflower seeds, chia seeds, and flax seeds.

You can also sprinkle in a little unsweetened coconut milk for added taste and texture.

Final Thoughts

Provided you’re willing to put in a little extra effort to find it or make it yourself. Always be on the lookout for great low carb cereal options if you’re a cereal fanatic, and don’t be afraid to try something new!

Remember always to check the nutritional labels of the cereals you intend to buy to see exactly what you’re putting in your own body.

Going keto doesn’t have to mean that you toss the idea of cereals out the window. The goal is to avoid all those sugar-laden cereals we see lining our supermarket shelves.

That way, you can enjoy a comfortable and healthy keto cereal for your breakfast any day of the week without making any sacrifices.

Keto Nutrition

Best Keto Yogurt Brands

One of the many new trends these days in keeping your body in shape and healthy is the keto diet. Even the celebs are doing it! If you haven’t heard all the buzz about this widespread trend yet, keep reading to familiarize yourself with it!

What is Yogurt

Sometimes with food and drinks, things are just way easier to make than you imagine.

Yogurt is milk or other dairy products combined with an active culture of probiotic or friendly gut bacteria.

Leave that bacteria a few hours to eat up all the tasty sugars (lactose) and transform that lactose sugar into lactic acid, and you’ve got yogurt.

There’s nuance in the process and choice of ingredients, but the fundamentals are quite simple.

Nutritional Benefits of Eating Yogurt

According to the USDA, a typical 6oz serving of yogurt has this carb count (keep in mind these vary slightly by brand):

  • Whole milk Greek yogurt: 7.5 grams of carbohydrate
  • Whole milk yogurt: 7.92 grams of carbohydrate
  • Low-fat yogurt: 11.97 grams of carbohydrate
  • Non-fat or skim milk yogurt: 13.06 grams of carbohydrate

Yogurt can also reduce appetite and help you feel full. Not a wrong way to start the day.

As a general rule of thumb, you can skip about half the carbs out of any yogurt nutritional label.

Why? Because companies are required by the FDA to list the product’s nutrient values before the cooking process.

In yogurt’s case, the cooking is the fermentation process. It happens when the active cultures eat the lactose, which decreases the amount of carbohydrates found within the yogurt.

That’s great news because this could mean that you shouldn’t be afraid of yogurts!

And the benefits don’t stop there:

Yogurt is a good source of protein

Protein is one of the three macronutrients and is used to build muscles and cells in your body. Yogurt, especially Greek yogurt, can be super high in protein and leave you stuffed for hours.

The bacteria found in yogurt aids a healthy gut

Since yogurt is fermented food similar to kombucha, sauerkraut, or kimchi, it holds many healthy bacteria. These bacteria are known to help general digestive health.

Yogurt is high in vitamins and minerals

Yogurt has both vitamin B and D.

Vitamin B is good for heart disease, and D vitamins are great for healthy bones and can prevent various terrible diseases! It also has many minerals, like magnesium and potassium, which can help with blood pressure and metabolism.

Greek Yogurt vs. Regular Yogurt

Greek yogurt is just drained three times, so most of the liquid (whey) remaining in the mixture of milk and bacteria are removed. This makes greek yogurt so thick.

It’s concentrated yogurt, which is why Greek yogurt products have higher protein.

Greek yogurt is lower in carbs because when draining the liquid whey, they also remove more lactose (the source of carbs) found within yogurt.

Okay! Now let’s talk about keto.

Can I Have Yogurt on My Keto Diet?

Absolutely! As long as it’s the right kind and the proper serving size.

Here’s the deal. Keto naturally suggests eating between 20-50g of carbs per day. That’s not a lot of room to work with, so if you’re going to eat yogurt, you want to look for the lower-carb options.

That may seem obvious, but there’s still more choice than you may think.

Choosing the Best Low-carb Yogurt

As long as you do it right, you can have yogurt on a low-carb diet, says Jessica Cording, MS, RD, dietitian, and author of The Little Book of Game-Changers.

“For my clients on low-carb diets, I usually recommend an unflavored, whole-milk Greek yogurt or skyr,” she says.

If you don’t like Greek yogurt or skyr, make sure to stick to a plain, unsweetened, full-fat regular yogurt, adds dietitian Amy Stevens, RDN.

Prefer to go lower-fat? Just be careful of added sugar, which is common in less-creamy, low- and non-fat yogurt.

Of course, as tasty as they may be, flavored yogurts are often complete sugar bombs. (Many carry over 20 grams of sugar per cup.) “Even if the yogurt itself is low-sugar, additional fruit concentrates and flavors provide so much added sugar,” Stevens says.

When in doubt, check the carb count. Brown recommends sticking to yogurts with 10 grams of carbs—or less—per serving. (If you’re full-blown keto, and need to limit your daily carbs to 50 grams or less, though, choose yogurts that have six or fewer grams per serving).

Our Favorite Keto Yogurt Brands

With the thousands of yogurt brands in the market, obtaining one that tastes good and helps you lose weight naturally is not easy. To help you in your weight-loss journey, we’ve gathered this list of best keto yogurt brands.

Of course, there are more than these, but here are a few of our favorite keto-friendly yogurt brands with their ideal serving size nutrients!

Peak Yogurt Plain

According to Vox, “Peak, a Portland, Oregon-based keto yogurt brand, has gone one step further, creating a vanilla yogurt with 16 percent fat and a plain variety with 17 percent.”

Per serving: 270 calories, 24g fat, 4g net carbs, 8g protein

YQ Plain Yogurt

YQ yogurt is hyper filtered to eliminate almost all the carbs. With 17g protein and 1g of carbs, this is an excellent option for keto dieters.

Per serving: 100 calories, 3g fat, 2g net carbs, 17g protein

Chobani Full Fat Plain Greek

Found in almost all superstores, Chobani’s whole milk plain Greek yogurt is an excellent staple to have in mind.

Per serving: 170 calories, 9g fat, 7g net carbs, 16g protein

Chobani’s Non-Fat Greek Yogurt

This vegetarian-friendly yogurt is produced with whole milk. It is also triple-strained, which makes it more thick, creamy, and delicious.

Chobani yogurt is also great for people with mild lactose intolerance because it has less than 5% lactose. What makes this great is that it is free from artificial sweeteners, making it healthy enough for you.

This yogurt contains 9 grams of fat, 8 grams of carbs, and 20 grams of protein.

Plain Cabot Greek

Plain Cabot Greek is made with pasteurized milk, cream, concentrated whey, milk protein, and live active cultures.

It has 22 grams of fat, 12 grams of carbs, and 16 grams of protein per serving. This thick and creamy keto yogurt can be used in dips or cooking, or a substitute for sour cream or cream.

You can also try adding berries or your favorite fruit on it for a pleasing keto dessert.

Stonyfield Organic Greek Yogurt

Stonyfield Organic is an excellent brand to choose if you’re into organic. 

Their yogurts are made from all-organic ingredients. They also have many different products to choose from, such as grass-fed, whole-milk, Greek, and a Smooth & Creamy line yogurt.

Stonyfield’s Greek Yogurt has 8 grams of fat, 9 grams of carbohydrates, and 21 grams of protein.

The great thing about this greek yogurt is that it’s non-GMO and gluten-free. The only ingredients here are cultured pasteurized whole milk and live active cultures.

White Mountain Bulgarian Yogurt

White Mountain Bulgarian yogurt has no ingredients that can jeopardize your health.

It’s only made from milk and live cultures. These two ingredients give this yogurt its signature tart flavor and creamy texture.

You may not believe it, but this yogurt is perfect for people with lactose intolerance because of its 24-hour fermentation process.

Aside from that, it is also high in probiotics, making it an excellent choice for gut health.

There are three varieties of White Mountain Bulgarian yogurt.

First, Whole-Milk has 8 grams of fat, 5 grams of carbs, and 13 grams of protein.

The second one is Non-fat Milk, which has no fats, 10 grams of carbs, and 9 grams of protein. Although it doesn’t have fat content, you can use this as a dessert since it’s low carb.

Lastly, Whole-Milk Greek Yogurt. It has 8 grams of fat, 5 grams of carbs, and 8 grams of protein.

Bear in mind that Whole-milk yogurt and whole-milk Greek yogurt are different from each other. Just look at the protein content per serving.

This one has a pretty generous offering, and you have many options on what types of yogurt you want to eat.

Black Sheep Yogurt

According to some reviews, this brand of keto yogurt can be quite challenging to find. However, for those who can’t tolerate dairy that much, Black Sheep Yogurt of Old Chatham Creamery in New York is worth the search.

The good news is, you can buy this online. The downside is, you’ll need to buy several containers at a time to do so.

Black Sheep Yogurt has 12 grams of fat, 9 grams of carbs, and 13 grams of protein per 8 oz. of serving.

Fage Total

Fage Total is an excellent choice for those who enjoy Greek yogurt. This yogurt contains 10 grams of fat, six grams of carbs, and 18 grams of protein.

This is best when mixed with berries, vanilla extract, or anything you would like to add.

This keto yogurt brand is created with milk and a variety of live cultures. It’s still a healthy choice even though the calcium content of Fage Total is 20% lower compared to other regular yogurts.

Oikos Triple Zero

Each Oikos Triple Zero yogurt holds 15 grams of protein per 5.3oz. Cup. However, there is no fat in this product.

Oikos Triple Zero is a great substitute whenever you feel bored with your regular plain yogurt. That’s because it comes with different flavors.

This makes it easier for you if you don’t feel like adding your toppings to your dessert.

Here are the flavors that Oikos Triple Zero offers:

  • Apple Cinnamon
  • Cherry
  • Chocolate
  • Coconut Crème
  • Coffee
  • Orange Crème
  • Mixed Berry
  • Peach
  • Peanut Butter 
  • Salted Caramel
  • Strawberry
  • Banana
  • Vanilla 

What’s nice about these is that there are no added sugars or artificial flavors. Oikos Triple Zero yogurts use stevia extract as a sweetener instead.

Siggi’s 4% Plain Icelandic Style Yogurt

Siggi’s is a skyr-style yogurt, which means it’s thick, higher in protein, and has an extra-tangy flavor. This version is relatively low-carb, but it is recommended to get the lactose-free version to go even lower.

Siggi’s is a skyr-style yogurt that holds 100 calories, 5 g fat (3 g sat), 4 g carbs, 3 g sugar, and 11 g of protein.

Two Good Plain Greek Yogurt

Two Good is specifically crafted to be low in sugar and carbs. “It’s a great option for those looking to keep calories down and protein up,” Keatley says.

Two Good plain greek yogurt holds 80 calories, 2 g fat (1.5 g sat), 3 g carbs, 2 g sugar, 12 g of protein.

Maple Hill Creamery Organic Plain Whole Milk Yogurt

Maple Hill’s yogurt is made with milk from grass-fed cows and carries no added sugar, limiting overall carbs.

Maple Hill’s yogurt holds 140 calories, 6 g fat (3.5 g sat), 7 g carbs, 7 g sugar, 13 g protein.

Kite Hill Unsweetened Yogurt

Kite Hill’s unsweetened yogurt is an excellent alternative for individuals with a history of lactose intolerance. I like my yogurt with a slightly toned-down tangy taste, and as what my friends have said, this hits the spot.

For consistency, it was unusually thin, almost glue-like, unlike other yogurts. It also comes in different flavors, but pick the plain unsweetened for the best nutrition option.

Kite Hill yogurt holds 140 calories, 11g of fat, 2g of net carbs, and 4g of protein per 150g of serving size.

Deca & Otto Greek Yogurt (Plain)

Making it to the list is Deca and Otto’s Greek Yogurt, made with 100% Grass-Fed Water Buffalo Milk.

In keto, keeping everything organic, like grass-fed cattle, is your best bet for ample nutrition. Proving that statement, they also won in the ACS Judging and Competition 2016 for the plain yogurt category.

Milk from Water Buffalos is also great for lactose-intolerant people because it has less lactose content than cow’s milk. Though this can still be consumed for its nutritional benefits, it’s still milk.

And we all know milk is very high in carbs and should be considered as an occasional treat.

Aside from the plain Greek yogurt flavor, Dulce de leche is another crowd favorite due to its rich buffalo milk yogurt blend. It’s best paired with low-carb shakes.

Serving Size: 150g

Calories: 80 | Fat: 8g | Net Carbs: 8g | Protein: 14g

Tip for Choosing Yogurt on Your Keto Diet

The best tip I can give you is to choose whole, unflavored Greek yogurt.

Why? Apart from the straining method, greek yogurt is less likely to have milk powder or other additives than low-fat or non-fat alternatives.

Here are some other guidelines to follow:

  • Keep it natural.
  • Keep it whole fat.
  • Keep it plain. Even “naturally sweetened” yogurts, including real fruit, have the carbohydrate called fructose.
  • Keep your serving sizes small.
  • Choose yogurts with active cultures.
  • Cater your yogurt to your macro goals.
  • If you always have too much protein and not enough fat, find a yogurt type that matches your needs and vice versa.

Most of us like to combine things to our yogurt, so if you’re going to add fruit, add berries. Strawberries, raspberries, and blackberries are all pretty low carb!

Final Thoughts

Is yogurt allowed on the keto diet? Yes, just make the right choices!

You may find some are high in fat and protein but always keep it low in carbs to maintain ketosis. Yogurts have immense benefits, such as anti-inflammatory and gut protection.

I hope you found this article interesting and have made some good yogurt choices along the way! There will always be substitutes to keep this lifestyle fun and sustainable.