Keto Concern Low Carb Keto Diet Made Easy Sun, 28 Jul 2019 07:40:13 +0000 en-US hourly 1 Keto Concern 32 32 Is Brown Rice Keto-Friendly? Sun, 28 Jul 2019 07:35:11 +0000 Is Brown Rice Keto-Friendly? Read More »

brown rice on the keto dietIf you’re following the keto diet, you’ve probably written off a number of carb-heavy foods, and rice is likely one of them. Since rice is a whole grain, it’s a no-no on the list of keto-friendly foods.

Let’s dig deeper into brown rice to find out what makes it a poor choice for the keto diet, despite its relatively high nutritional value.

What is Brown Rice?

There are plenty of different types of rice, including brown rice. But while there may be a number of different varieties, they’re all grains, which is generally considered off-limits for keto dieters.

Besides brown rice, other variations include:

  • White rice
  • Wild rice
  • Jasmine rice
  • Black rice
  • Basmati rice

All of these have a relatively high carb count because they’re all grains. But despite their similarities in this department, some are better for your health than others, and brown rice is generally considered healthier than white rice.

That’s because white rice has been stripped of much of its fiber while other variations – including brown rice – have much more fiber. Fiber is nutritionally essential because it not only helps with digestion, but also helps maintain stable blood sugar levels.

Brown rice is also high in manganese and magnesium and has also been linked to better cholesterol levels (1).

Nutritional Makeup of Brown Rice

Half a cup of brown rice has the following nutritional makeup:

Calories: 109

Carbs: 23g

Protein: 2.3g

Fat: 0.8g

Is Brown Rice Keto-Friendly?

As you can see from the nutritional information above, there’s quite a high level of carbs in just a small 1/2 cup serving. In fact, half a cup of brown rice has about twice the carb count as one slice of bread and the same carb count as one medium sweet potato.

Even though health experts agree that complex carbs are the much healthier choice over simple carbs, it’s a food that only those who are looking to add healthy carbs to their diet should choose.

If you’re on the keto diet, you’re trying to minimize carbs, so brown rice isn’t exactly a food that should be part of your repertoire.

In fact, when it comes to ultra-low carb diets, things like rice should be the first foods to go. If you must have rice, you may be able to sneak it in only if you’ve had zero carbs in any other foods that you’ve consumed throughout the day.

So, if brown rice is not a keto-friendly food, what can you eat on a ketogenic diet if you love rice-based dishes?

Alternatives to Rice on the Keto Diet

If you love your rice and are having a tough time staying away from it in the name of maintaining a state of ketosis, you’ll be happy to know that there are delicious alternatives that have very similar texture to traditional rice.

And with the right ingredients and seasonings added, they can almost taste like rice, too.

Veggie-based “rice” can provide the perfect low-carb base to traditional rice-based recipes, like paella and stir-fry.

Here are a few options for you to try that significantly cut down on the carbs and calorie content but are surprisingly satisfying.

1. Cauliflower rice

Perhaps the more popular alternative to traditional rice is cauliflower rice. You can even use it to make low-carb pizza crust along with some cheese and eggs. Topped with some sauce and cheese, you probably won’t even notice a difference!

These days, you may even find cauliflower that’s already been ground up into rice-like pieces in the grocery store for ease and convenience. Otherwise, cauliflower can be easily made by tossing the florets into a food processor or run across a cheese grater.

Cauliflower is not only super low in carbs, but it’s also a nutritional powerhouse (2).

As a cruciferous vegetable, cauliflower is loaded in vitamin C and possesses antioxidant and anti-inflammatory properties, which may be linked to a lower risk of developing certain cancers.

Cauliflower may also be useful in improving digestion and balancing hormones (3).

2. Cabbage rice

A food processor can come in really handy to make rice alternatives, and you can rub cabbage through the device as well. Of course, a cheese grater always works, too.

You can choose either white or red cabbage, though red cabbage is higher in vitamin A, vitamin C, and iron. That said, you might prefer the looks of white cabbage instead (3).

Cabbage is even lower in carbs than cauliflower, making it a fantastic option. Half a cup of shredded red cabbage has just 4.1g compared to the whopping 23g of brown rice.

You can use cabbage rice in fried rice dishes, stews, and casseroles.

3. Shirataki rice

Dubbed “miracle rice,” shirataki rice is nicknamed as such because of how similar it is to rice but without all the calories and carbs. In fact, it’s virtually calorie-free.

This type of rice is made from konjac flour from the konnyaku plant roots.

The reason why it has no calories is because it’s made of soluble fiber that basically results in zero net carbs.

In addition to being void of calories, it’s also good for digestion, helps promote healthier cholesterol levels, and is a great source of iron.

Shirataki rice typically comes conveniently packaged and ready to use, and can be found in most health food stores.

It should be noted that shirataki rice may cause mild digestive issues, such as bloating, gas, and loose stools, especially if consumed in larger quantities (4).

4. Rutabaga rice

Rutabaga is also a cruciferous vegetable like cauliflower and is actually classified as a root vegetable. It’s often used as an alternative for potatoes because of its texture, but can also be used in place of rice when shredded.

Like cabbage rice, rutabaga rice only has about 4.5g of carbs per half-cup serving, so it’s super low in carbs, making it a great option for keto dieters. The veggie is also loaded in vitamins and minerals, including:

  • Manganese
  • Magnesium
  • Phosphorus
  • Calcium
  • Iron
  • Zinc
  • Vitamin C
  • Vitamin E
  • Vitamin K

Take any one of these brown rice alternatives and use it to create any one of your favorite comfort foods, but with far fewer carbs and calories!

Final Thoughts

As you may have suspected, brown rice is not keto-friendly. While it may be healthy and full of good stuff, it’s not conducive to a low-carb lifestyle.

Luckily, however, there are plenty of other low-carb options that you can consider using in place of brown rice so you can still enjoy your favorite dishes without compromising your ketogenic state.

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Is Blue Cheese Keto-Friendly? Sun, 28 Jul 2019 07:21:02 +0000 Is Blue Cheese Keto-Friendly? Read More »

blue cheese is keto friendlyThere are a lot of foods that are off-limits on the keto diet, but there are a bunch of others that meet the right nutritional criteria to help you stay well below your carb content yet get in all your healthy fats, and cheese is one of them.

Much of the fuel that your body will be using to burn fat and keep your body energized while in ketosis will come from dietary fat instead of carbs, so packing in the healthy fats is super important.

Fat will also help you stay satiated, and luckily, fatty foods typically taste great, too!

And when it comes to foods that are high in fat and ideal for the keto diet, cheese is right up there on the list. Not only is it delicious, but it’s also nutritious, too.

There are literally hundreds of different cheeses available, all of which are low in carbs and high in fat, making them an ideal fit for the keto diet.

Cheese is high in saturated fat, which has actually been shown to help maintain a healthy heart when consumed in moderation (1).

It also has something called “conjugated linoleic acid,” which is a specific type of fat that’s associated with loss in body fat. And as if that wasn’t enough, cheese might even help preserve muscle mass with age (2, 3).

But what about blue cheese? And what about blue cheese dressing? Is it a keto-friendly food, or does its nutritional makeup make it inappropriate for the keto diet?

Nutritional Makeup of Blue Cheese

A one-ounce serving of blue cheese has the following nutritional makeup:

Calories: 100

Carbs: 0.7g

Protein: 6.1g

Fat: 8.1g

Is Blue Cheese Keto-Friendly?

Considering the fact that blue cheese is very high in fat and virtually void of carbs, it’s definitely a keto-friendly food. In fact, it’s pretty close to perfect for this type of diet.

Just be mindful of how much blue cheese you eat, as it is still rather high in calories, which can really add up if you’re not careful.

Keto Blue Cheese Recipes

There are several recipes that you can try that include blue cheese and are low in carbs and high in healthy fats.

Let’s start off with homemade blue cheese dressing that you can add to your salads, burgers, or any other dish that you like.

1. Keto Blue Cheese Dressing


  • 1/2 cup mayonnaise
  • 1 cup sour cream
  • 1 cup blue cheese, crumbled
  • 1/2 cup heavy cream
  • 2 tsp lemon juice
  • 2 tsp white wine vinegar
  • 1 garlic clove
  • 1 tsp Worcestershire sauce
  • Salt and pepper to taste


Combine all the ingredients except for 1/3 cup of blue cheese in a food processor.

In a bowl, gently mix the remaining blue cheese with the mixture.

2. Low Carb Blue Cheese, Bacon, & Pecan Salad


  • 3 slices bacon
  • 1/2 cup pecans, halved
  • 1 cup arugula
  • 1 cup red cabbage, chopped
  • 1 clove garlic
  • 1 tbsp sour cream
  • 1 tbsp mayonnaise
  • 1/4 cup olive oil
  • 3 oz blue cheese, crumbled
  • Juice from 1/2 a lemon
  • Salt and pepper to taste


Toast the pecan halves for about 4 to 5 minutes on the stove over low heat and set aside.

In a salad bowl, mix the cabbage and arugula.

Add the toasted pecans and set aside.

Pan fry the bacon strips and set aside.

Make the dressing by mixing the olive oil, mayonnaise, lemon juice, garlic, sour cream, and half of the blue cheese in a food processor.

Add the bacon over the top of the salad along with the rest of the blue cheese, then drizzle with the dressing.

3. Keto Blue Cheese Casserole


  • 1 lb ground beef
  • 5 oz blue cheese, crumbled
  • 2 oz butter
  • 1 onion, chopped
  • 7 oz green beans, cut into pieces
  • 1 cup heavy whipping cream
  • 4 oz cheddar cheese, shredded
  • Salt and pepper to taste


Preheat the oven to 400°F.

Over medium-high heat on the stove, brown the ground beef and onion in the butter until the meat is fully cooked.

Add the green beans, then the blue cheese, and stir.

Add the heavy whipping cream and simmer.

Season with salt and pepper.

Add the mixture to a greased baking dish, sprinkle the cheddar cheese on top.

Bake for 15 to 20 minutes.

4. Keto Blue Cheese and Bacon Burgers


  • 1 lb ground beef
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 red onion, sliced
  • 4 tbsp olive oil
  • 2 tsp balsamic vinegar
  • 3 1/2 oz blue cheese, sliced
  • 4 portobello mushrooms
  • 2 large leaves of iceberg lettuce
  • 1 slice bacon
  • Salt and pepper to taste


Heat one tablespoon of olive oil over low heat.

Add onion slices to the pan along with the balsamic vinegar and fry for about 10 minutes, then set aside.

Add the bacon to another pan over medium heat and cook for about 5 minutes until crisp, then set aside.

In a medium bowl, mix the ground beef, onion powder, and garlic powder, and season with salt and pepper.

Make two large burger patties out of the beef mixture.

Heat one tablespoon of olive oil in a frying pan over medium-high heat and cook the patties for about 6 to 7 minutes on each side.

Preheat the grill to medium heat.

Brush the rest of the olive oil over the mushrooms on either side, then grill them top-side down for about five minutes.

Take the cooked beef patties off the pan and add the blue cheese slices over top.

Use the mushrooms in place of a traditional bun, and top them with a slice of iceberg lettuce, bacon strips, and onion.

Final Thoughts

Just about any type of cheese is perfect for the keto diet, and blue cheese is no exception.

Whether you enjoy it straight up, in a salad dressing, or as part of a hearty meal, blue cheese is great for contributing to your fat levels while minimizing your carb intake.

It’s delicious, creamy, and packs a ton of flavor. Just be careful with servings sizes as blue cheese is pretty high in calories.

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Is Asparagus Keto-Friendly? Sun, 28 Jul 2019 07:16:44 +0000 Is Asparagus Keto-Friendly? Read More »

asparagus is keto-friendlyNo matter what diet you might be following, veggies always have a place. They’re super low in calories and provide a ton of rich vitamins and minerals that the body needs for optimal health.

Plus, most of them are pretty low in carbs as well, making them even better for low-carb diets like keto.

But certain vegetables are higher in carbs than others, which is why some of them shouldn’t be eaten in abundance compared to others while on the keto diet.

But what about asparagus? While it may be chock full of nutritional goodness, is it keto-friendly?

Macros in Asparagus

Here is the nutritional value of 5 spears of asparagus in terms of macronutrients:

Calories: 17

Carbs: 3.1g

Protein: 1.8g

Fat: 0.2g

Asparagus is also full of healthy compounds and has been shown to have antioxidant, anti-inflammatory, anti-cancer, and even anti-diabetes properties, among others. It’s also rich in fiber, with as much as 2.8g of fiber – or 10% of the daily recommended intake – per cup (1).

Asparagus also has a good deal of folate, which is a water-soluble B vitamin that plays a key role in many important functions in the body.

Is Asparagus Keto-Friendly?

As already mentioned, consuming a large portion of vegetables every day is always advised for optimal health.

Considering how much you can eat without barely making a dent in your daily caloric limit, munching on veggies throughout the day is a great way to fill your belly with pure goodness but without all the empty calories that tend to come with other foods.

But when it comes to asparagus, is it low-carb enough to be considered keto-friendly?

Yes, it is. In fact, its carb content is relatively similar to other veggies per serving, including tomatoes and zucchini.

And it’s even lower in carbs than other superfoods like broccoli, which has 11g of carbs per cup compared to 7.4g of carbs in a cup of asparagus.

And while you can enjoy asparagus on its own with a little seasoning, there are plenty of keto-friendly recipes that you can include it in to take advantage of its nutritional goodness while enjoying a delicious meal.

Keto-Friendly Asparagus Recipes

Here are a few low-carb asparagus recipes you may want to try and include in the ketogenic diet.

1. Keto Cream of Asparagus Soup


  • 2 bunches of asparagus, cut in half
  • 1 tbsp butter
  • 1 onion, chopped
  • 6 cups chicken broth
  • 2 tbsp sour cream
  • Salt and fresh pepper to taste


In a large pot over low heat, melt the butter.

Add onion and saute for about 2 minutes.

Add the asparagus, chicken broth, and pepper and bring to a boil.

Cover and simmer over low heat for about 20 minutes.

Remove from heat, add sour cream, and puree with a hand blender until smooth.

2. Keto Asparagus Casserole


  • 1 bunch asparagus
  • 1 zucchini, thinly sliced
  • 4.5 oz smoked salmon
  • 6 eggs
  • 1 cup 35% whipping cream
  • 1 pinch nutmeg
  • 5 oz grated Swiss or cheddar cheese
  • Salt and pepper


Preheat oven to 350°F.

Layer the zucchini slices along the bottom of a casserole dish.

Top with smoked salmon and asparagus.

Whisk the eggs, cream, and salt and pepper in a bowl and pour the mixture into the casserole dish.

Top with grated cheese and bake for 20 to 25 minutes.

3. Low-Carb Asparagus Frittata


  • 1/2 pound asparagus
  • 1/2 cup green onions, chopped
  • 1 tbsp butter
  • 6 eggs
  • 1/4 cup heavy whipping cream
  • 1/2 cup swiss cheese, grated
  • Salt and pepper


Preheat oven to 350°F.

Steam the asparagus in the microwave for 1 to 2 minutes along with 2 tablespoons of water.

In a medium bowl, whisk the eggs, cream, cheese, salt, and pepper.

Over medium heat, melt the butter in an oven-safe skillet.

Add the green onions and saute for one minute.

Add the steamed asparagus, then the eggs to cover the vegetables.

Place the skillet in the oven and bake for 15 to 20 minutes.

4. Low-Carb Asparagus Quiche


  • 8 oz cooked asparagus
  • 2 cups baby spinach
  • 6 eggs
  • 2 1/4 cup mozzarella cheese, grated
  • 2 tbsp parmesan cheese, grated
  • 2 cloves garlic, minced
  • Salt and pepper to taste


Preheat the oven to 375°F.

Mix eggs with 2 cups of grated mozzarella cheese and garlic.

Keep 1/4 cup of the egg mixture aside.

Add spinach to the remaining egg mixture and pour into a greased pie pan.

Layer the asparagus on top of the egg mixture.

Pour the remaining egg mixture over top.

Add the remaining 1/4 cup mozzarella and parmesan cheese on top.

Bake for about 30 minutes.

5. Keto Asparagus Salad


  • 1 pound asparagus, cut into 1-inch pieces
  • 1 cup grape tomatoes, cut in half
  • 1 avocado, cubed
  • 1 cup basil leaves, sliced
  • 1/4 cup olive oil
  • 2 tsp lemon juice
  • 2 tsp mustard
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper


Steam asparagus for about 5 to 7 minutes.

Add the asparagus, avocado, tomatoes, and basil in a bowl.

Add the olive oil, mustard, and lemon juice.

Season with salt and pepper.

Final Thoughts

Asparagus is definitely a superfood that is packed with nutritional goodness and can definitely be added to your keto diet if you enjoy the flavor.

And with all the versatile recipes you can add asparagus to, there are so many different ways to enjoy this amazing vegetable.

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Is Bourbon Keto-Friendly? Sun, 28 Jul 2019 07:12:19 +0000 Is Bourbon Keto-Friendly? Read More »

bourbon is keto-friendlyThere are plenty of foods and drinks that you’ll need to give up when following a low-carb, high-fat keto diet, but alcohol doesn’t necessarily have to be one of them.

The object of the game is to limit – or completely cut out – sugar in order to maintain a state of ketosis. But many alcoholic beverages are typically loaded in sugars, particularly mixed drinks with sodas and fruit juices.

And beer is typically off the table.

But many spirits and liquors tend to be extremely low in carbs and even void of them altogether, but is bourbon one of them?

What is Bourbon?

Bourbon is a type of American whiskey that’s barrel-aged distilled and made primarily from corn, malt, or rye.

Nutritional Makeup of Bourbon

One ounce of bourbon whiskey has the following nutritional makeup:

Calories: 64

Carbs: 0g

Protein: 0g

Fats: 0g

Is Bourbon Keto-Friendly?

As already mentioned, many alcohol options are low-carb and available for those following a keto diet. Pure forms of alcohol – like bourbon whiskey – are completely free of carbs. As such, this beverage is absolutely keto-friendly.

Having said that, bourbon is only free of carbs if you drink it straight up. If, however, you use it create a mixed drink, you could be inadvertently spiking both the carb and calorie content of your bourbon.

For instance, many mixed drinks that call for the use of sodas and juices can send the carb and calorie content of the beverage soaring. Whiskey Sour, for example, can increase the carbs and calories to 13.6g and 162, respectively.

The key is to mix your bourbon with sugar-free ingredients so you can keep it keto-friendly.

Keto Bourbon Recipes to Try

If you’re a fan of bourbon but not necessarily a fan of carbs and sugars, try any one of these keto-friendly bourbon recipes.

1. Sugar-Free Whisky Sour


  • 1.5 oz bourbon whiskey
  • 1.5 oz lemon juice
  • 1.5 oz water
  • 1 packet stevia
  • 1 wedge lemon to garnish


Half-fill a cocktail shaker.

Place all ingredients in the cocktail shaker and shake well.

Strain into a glass.

Garnish with lemon wedges.

2. Keto Strawberry Basil Bourbon Smash


  • 2 oz bourbon
  • 1 oz fresh lemon juice
  • 3 strawberries, sliced
  • 3 basil leaves
  • 1 tsp powdered erythritol
  • A pinch of ground black pepper


Fill a cocktail glass with ice.

Mix the bourbon, strawberries, basil, and erythritol in a cocktail shaker until the juice from the strawberries and basil are released.

Add the lemon juice and pepper.

Add ice to the shaker and shake well.

Strain the contents of the cocktail shaker into the glass with ice.

Garnish with a strawberry slice and a basil leaf.

3. Low-Carb Bourbon Whiskey


  • 2 oz bourbon
  • 2 bitters
  • 1 oz orange-flavored soda water
  • 1 orange slice
  • 1 maraschino cherry


Pour the bourbon, bitters, and club soda into a cocktail glass and stir.

Add ice and orange slice and cherry to garnish.

4. Low-Carb Bourbon Balls



  • 1/4 cup bourbon
  • 1/4 cup butter
  • 1/4 cup almond flour
  • 1 cup ground pecans
  • 1/4 cup powdered erythritol
  • 1/4 tsp vanilla


  • 3 oz stevia-sweetened chocolate
  • 1 tsp butter
  • 1/4 cup powdered erythritol


Mix all the ingredients for the filling in a food processor and blend until smooth.

Place in the fridge and chill for 30 minutes.

Make the mix into balls using about 1/2 a tablespoon of batter each.

Chill overnight or freeze for half an hour until very firm.

For the coating, melt the butter and chocolate.

Dip the balls into the melted chocolate.

Place dipped balls on a cookie sheet lined with parchment or wax paper and let set.

Chill in the fridge until the chocolate is hard.

Roll the balls in the powdered sweetener if desired.

Final Thoughts

Is bourbon keto-friendly? Absolutely. But is every bourbon drink or recipe keto? Not always. As usual, it’s important to understand what you’re mixing your bourbon with. Otherwise, you could be unnecessarily adding a ton of carbs and sugars to a drink that’s otherwise free of carbs.

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Is Baking Powder Keto-Friendly? Sun, 28 Jul 2019 07:08:50 +0000 Is Baking Powder Keto-Friendly? Read More »

baking powder on keto dietIf you’re a fan of baking, you may have noticed that many recipes call for baking powder. But why? And what is its purpose?

Further, is it OK to include baking powder when you’re trying to follow the ketogenic lifestyle, or will consuming it throw you out of ketosis?

Let’s explore what baking powder is and whether or not it’s something that you should be adding to your keto diet.

What is Baking Powder?

Baking powder is a mixture of a carbonate or bicarbonate with a weak acid, and serves as a dry leavening agent that helps batter to rise when baked.

Any bubbles that are present in the batter will enlarge with the addition of baking powder. Basically, baking powder is included in batter to increase the volume of the end result and lighten its texture.

The release of carbon dioxide by yeast is what causes baked goods to rise. However, many recipes don’t use yeast, and instead rely on baking powder to create the fluffy and light texture that’s often desired.

Some people may confuse baking powder with baking soda because they’re both leavening agents and cause baked goods to rise.

However, they are used under different conditions. While baking soda is sodium bicarbonate, baking powder contains sodium bicarbonate as well as other components, including an acidifying agent (cream of tartar) and a drying agent.

While some recipes call for baking powder, others call for baking soda. The one that is required will depend on the other ingredients called for in the recipe.

At the end of the day, the goal is to create a light and fluffy texture with a delicious taste.

Nutritional Makeup of Baking Powder

One teaspoon of baking powder has the following nutritional makeup:

Calories: 2.4

Carbs: 1.3g

Protein: 0g

Fat: 0g

Foods That Contain Baking Powder

You’ll often find baking powder in any one of the following baked goods:

  • Cake
  • Muffins
  • Biscuits
  • Cookies
  • Brownies
  • Bars

Is Baking Powder Keto-Friendly?

The majority of baked goods recipes call for no more than about one teaspoon of baking powder.

Considering the fact that there are just 1.3g of carbs in a teaspoon, it would appear that the addition of this amount of baking powder wouldn’t make much of a dent in your recipes.

If anything, other ingredients that are typically used to bake cookies, cakes, and muffins have a much higher carb count than baking powder.

What some keto dieters may be especially intuitive about is the fact that baking powder has corn starch. One teaspoon of cornstarch has 2.4g of carbs, though you won’t get that amount when it’s incorporated in baking powder.

As such, you shouldn’t be too concerned about the inclusion of baking powder when baking things like cookies, muffins, and biscuits.

That said, if you’re really trying to minimize your consumption of carbs, you can make yourself a more keto-friendly version by combining one part baking soda and two parts cream of tartar.

Keto-Friendly Recipes With Baking Powder

1. Keto Mug Cake


  • 6 tbsp almond flour
  • 1 tbsp + 2 tsp cocoa powder
  • 1 1/2 tbsps erythritol
  • 1/8 tsp salt
  • 1/4 tsp baking powder
  • 3 tbsp milk
  • 1/4 tsp vanilla extract
  • Handful of sugar-free chocolate chips (optional)


Mix all ingredients in a ramekin or mug and bake in the microwave for about 60 to 70 seconds.

Allow it to cool for a few minutes before eating.

2. Keto Blueberry Muffins


  • 2 1/2 cup almond flour
  • 1/2 cup erythritol
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/3 cup coconut oil, melted
  • 1/3 cup almond milk
  • 3 eggs
  • 1/2 tsp vanilla extract
  • 3/4 cup blueberries


Preheat the oven to 350°F and prepare a muffin pan.

In a large bowl, mix the almond flour, baking powder, erythritol, and salt together.

In another bowl, combine the eggs, coconut oil, almond milk, and vanilla extract.

Add the dry batter to the wet batter, then fold in the blueberries.

Add the batter to the muffin cups and bake for about 20 to 25 minutes.

3. Low-Carb Chocolate Cookies


  • 1/4 cup almond flour
  • 2 tbsp cocoa powder
  • 2 tbsp coconut oil
  • 1 egg
  • 1/3 cup erythritol
  • 1 tsp vanilla extract
  • 1/4 tsp baking powder
  • 1/4 tsp salt
  • 4 oz sugar-free chocolate chips


Preheat the oven to 370°F and line a cookie sheet with parchment paper.

In a small bowl, add the sugar-free chocolate chips and coconut oil and melt in the microwave for about 30 seconds.

In a medium mixing bowl, beat the eggs, then add the erythritol, vanilla extract, baking powder, and salt.

Add the melted chocolate mixture and mix until thoroughly combined.

Add the almond flour and cocoa powder and mix.

Spoon out the batter using a tablespoon onto the cookie sheet, making sure to keep them spaced apart to allow for spreading when baking.

Bake for 10 to 14 minutes, then allow to cool for 10 minutes on the cookie sheet, then transfer onto a cooling rack for another 10 minutes before eating.

4. Keto Brownies


  • 1/2 cup almond flour
  • 1/4 cup cocoa powder
  • 3/4 cup erythritol
  • 3 eggs
  • 1/2 tsp baking powder
  • 10 tbsp butter
  • 2 oz dark chocolate
  • 1/2 teaspoon vanilla extract


Preheat the oven to 350°F and line an 8 x 8 pan with parchment paper.

In a medium bowl, combine the almond flour, cocoa powder, baking powder, and erythritol.

Melt the butter and chocolate for 30 seconds.

Add the eggs and vanilla extract, then add the dry ingredients.

Pour the batter into the pan and bake for 20 to 22 minutes.

Cool for about an hour before eating.

Final Thoughts

While there could be some improvements to baking powder as far as the keto diet is concerned, the small amount of carbs that it has won’t do much for your daily carb limit, especially when considering how little is needed for baked goods recipes.

That said you can always make your own to cut down on your carb intake even more. Just be sure that the recipes you’re enjoying include keto-friendly ingredients, including substitutes for traditional sugar and flour.

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Is Butter Keto-Friendly? Thu, 18 Jul 2019 07:51:04 +0000 Is Butter Keto-Friendly? Read More »

Is butter keto friendly?When you start following the keto diet, there are a number of dietary changes that you need to make. And one of the first things you’ll need to ditch is the carbs.

But while going virtually carb-free is a no-brainer on the ketogenic diet, certain other foods need to be closely looked at.

The name of the game is to severely cut carbs while ramping up your healthy fat intake and keeping your protein intake moderate.

About 70% to 80% of your total daily calories should be fat.

So, considering the fact that your fat content needs to be relatively high, does butter fit the bill? More specifically, is butter keto?

Nutritional Makeup of Butter

One tablespoon of butter has the following nutritional makeup:

Calories: 102

Carbs: 0g

Protein: 0.1g

Fat: 12g

Benefits of Butter

The keto diet requires the consumption of a lot of fat, as already mentioned, but it’s important to focus on the right kinds of fat.

Some fat sources are better for overall health than others, so it’s important that you choose the most nutritious options to help reach your goals.

Butter is rich in healthy saturated fats and is almost completely void of unhealthy trans fats. More specifically, approximately 70% of the fat in butter is saturated and about 2% is unsaturated fat.

Unlike what the mainstream believes, saturated fat is not the enemy. In fact, saturated fats – like butter – can increase levels of HDL cholesterol (high density lipoprotein), or the “good” cholesterol (1).

On the other hand, it also helps to improve the ratio of HDL and LDL  (low density lipoprotein), the latter of which is known as the “bad cholesterol.”

When consumed in moderation, HDLs can help you manage cholesterol levels by removing it from the blood and preventing it from accumulating in the arteries.

Butter also has medium-chain triglycerides (MCTs), which are easy for the body to digest and are very popular among keto dieters. There are also plenty of omega-3 fatty acids in butter, especially in grass-fed butter.

While butter has long been considered a detriment to cardiovascular health, current studies are painting a very different picture. In fact, research has found that there’s only a minimal link between butter intake and heart disease risk (2).

Butter is also rich in butyrate, which may play a role in improving brain health (3).

Is Butter Keto-Friendly?

Based on the fact that butter is almost entirely made up of fat, it is generally considered to be keto-friendly.

Indeed, butter can quickly bring up the fat content in your diet that you’re looking for when trying to achieve ketosis. It’s also delicious, brings out the flavor in your dishes, and can keep you feeling fuller for longer.

But there are some considerations that you need to think about before adding butter to your diet.

Perhaps the biggest reason why some people avoid butter – including keto dieters – is because it is a dairy product.

And dairy products tend to have certain health issues, especially for certain individuals with sensitivities and allergies.

Here are some of the downsides to adding dairy to your diet.

Lactose intolerance – If you’re lactose intolerant, butter might not be a good choice.

The sugar in dairy can cause issues for those who are unable to breakdown lactose because their bodies don’t produce the lactase enzyme, which is needed to break down the sugar found in dairy.

As a result, people who are lactose intolerance suffer from digestive issues when they eat dairy products like butter.

Casein intolerance – Not only can the lack of lactase production cause issues with the lactose found in dairy, but it can also cause issues with casein, a protein found in dairy products.

Again, digestive upset usually results.

Keto-Friendly Recipes With Butter

Butter can literally be added to most recipes. You can also cook with it as a non-stick base to add flavor to just about any keto meal you fancy.

That said, here are a couple of go-to-keto recipes that use butter as a staple:

1. Bulletproof Coffee


  • 1 cup freshly brewed hot coffee
  • 2 tbsp unsalted butter
  • 1 tbsp coconut oil or MCT oil
  • 1 packet of stevia (optional)


Add all ingredients to a blender and mix until frothy.

Serve immediately.

2. Keto Butter Chicken


  • 1 1/2 lbs chicken breast
  • 2 tbsp masala
  • 3 tsp fresh ginger, grated
  • 3 tsp garlic, minced
  • 4 oz plain yogurt
  • 1 tbsp coconut oil


  • 2 tbsp butter
  • 1 onion
  • 2 tsp ginger, grated
  • 2 tsp garlic, minced
  • 14.5 oz tomatoes, crushed
  • 1 tbsp coriander, ground up
  • ½ tbsp masala
  • 2 tsp cumin
  • 1 tsp chili powder
  • ½ cup heavy cream
  • Salt to taste


Dice chicken up into 2-inch cubes and mix in a large bowl with the masala, grated ginger, minced garlic, and yogurt.

Place in the fridge and chill for 30 minutes to an hour.

For the sauce, mix the onion, ginger, garlic, tomatoes, and spices in a blender until smooth, then set aside.

Heat 1 tablespoon of oil in a skillet over medium-high heat.

Add the chicken with the marinade in the skillet and cook for about 3 to 4 minutes on each side.

Pour sauce over top and cook for another 5 to 6 minutes.

Add the heavy cream and butter, and cook for another minute.

Add salt if desired.

Final Thoughts

Butter is definitely a keto-friendly food that many keto dieters depend on to get their fat intake as high as 80% of their daily calories.

It’s also delicious and satiating, helping to satisfy the palate and keep you feeling fuller for longer

That said, if you have an issue with dairy, you may want to search out alternatives to butter, such as ghee.

Regardless of which option you choose, butter or ghee can help you fill your plate with keto-friendly goodness and help keep you in ketosis.

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Is Bacon Keto-Friendly? Thu, 18 Jul 2019 07:40:40 +0000 Is Bacon Keto-Friendly? Read More »

Bacon is keto-friendlyIs there anything more tasty and delicious than bacon? But because of its high fat and caloric content, it should probably be avoided when trying to lose weight, right?

No, not necessarily.

We’ve been fed this myth about “high fat” and how it has been contributing to the obesity epidemic.

Instead, it’s actually the high sugar content that we are consuming every day that’s causing us to get fatter, not to mention the overloading amount of calories that are being consumed day in and day out. The fat, not so much.

A diet high in fat and low in sugars can actually help us burn more body fat than a diet low in fat.

All these low-fat food products that have been marketed to us over the years have caused us to mistakenly believe that fat is something sinister that should be avoided at all costs.

But in actuality, we’re a much fatter generation than ever before.

That’s the premise of the ketogenic diet, and one of the most popular foods of the diet is bacon.

High in fat and calories and void of carbs, bacon would make the ideal food to include as part of our everyday meals, right?

But is eating bacon every day, all day the right approach to take? Is it even a healthy and sustainable way to eat to both maintain ketosis and optimal health?

What is Bacon?

Bacon is a form of salt-cured pork that can be prepared from various cuts of meat, but it’s mainly cut from the belly or back.

It’s high in fat and protein and is a common addition to meals such as sandwiches, burgers, salads, and even some desserts.

Nutritional Makeup of Bacon

Three slices of bacon consist of the following:

Calories: 161

Carbs: 0.6g

Protein: 12g

Fat: 12g

Is Bacon Keto-Friendly?

Bacon is absolutely keto-friendly.

In fact, it’s widely considered to be the go-to food to add to the keto diet to help keep fat levels high, carb levels low, and protein levels moderate.

For keto dieters, bacon has a good fat-protein ratio, which means it’s high in fat and has a decent amount of protein to fuel the muscles and keep satiety high.

And while it’s wise to keep sodium levels within moderate ranges – the US Dietary Guidelines recommend limiting sodium intake to no more than 2,300 mg per day – keto dieters typically need a little more (1).

And that extra salt that keto dieters need conveniently comes with bacon.

Why the extra sodium?

When you drastically reduce carb intake, blood sugar levels also decrease. And with lower sugar consumption comes lower insulin levels. Insulin actually helps the body hold onto sodium (2).

So, when there’s less of it, there’s also less reabsorption of sodium into the body. Instead, sodium just passes through the bloodstream and is excreted from the kidneys and into the urine.

With inadequate levels of sodium absorbed into the body, a number of uncomfortable symptoms can occur, including:

  • Lower energy
  • Lightheadedness
  • Headaches
  • Constipation
  • Decreased mental focus
  • Full-body ache

Generally speaking, this lower level of sodium can bring on what’s been coined as the “keto flu,” with symptoms similar to those of the traditional flu that we are all accustomed to.

That’s why it’s so important to replenish stores of sodium while following a keto diet, and bacon can provide our bodies with the sodium it needs to help us feel great while shifting our body fat composition.

Bacon Recipes to Try

There are seemingly endless ways to eat bacon while keto dieting. While you can always eat it straight up, you can also add it to a number of dishes, including the following.

1. Bacon Casserole


  • 2 tbsp butter
  • 3 cloves garlic, minced
  • 1 onion, sliced
  • 1 lb ground beef
  • 1 cup pickled cucumbers, sliced
  • 1 tbsp mustard
  • 2 tbsp sugar-free ketchup
  • 7 oz canned chopped tomatoes
  • 3/4 cup almond flour
  • 2 cups grated cheddar cheese
  • 2 tbsp parsley, chopped
  • 3 eggs
  • 1/2 cup heavy whipping cream
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 8 bacon slices


Preheat the oven to 360°F.

Grease a large pot with the butter, then add the onion and garlic and cook for about 5 minutes over medium-high heat.

Add the beef to the pot and cook for a few more minutes until browned.

Add the pickled cucumbers, mustard, ketchup, parsley, and almond flour, and mix.

Remove from the heat and set aside.

In a separate bowl, mix the eggs, heavy whipping cream, salt, and pepper.

Add the cheeseburger mixture into a large baking dish, then add the cheddar cheese.

Pour the egg and cream mixture over the top and stir.

Bake in the oven for 25 minutes, then top with sliced bacon and place it back in the oven for another 20 minutes.

2. Bacon and Egg Bombs


  • 2 eggs
  • 1/4 cup butter
  • 2 tbsp mayonnaise
  • 4 slices bacon
  • 1/4 tsp salt
  • Pepper to taste


Preheat the oven to 375°F.

Line a baking tray with parchment paper and lay the bacon strips, making sure they don’t overlap.

Bake in the oven for about 10-15 minutes, then set aside and allow it to cool down.

Boil the eggs until they are hard-boiled, about 10 minutes.

Remove the eggs from the heat and place them in a bowl with cold water.

When cooled, peel and quarter the eggs.

Mash the eggs with the butter.

Add the mayonnaise, salt, pepper, and bacon grease and mix.

Place the mixture in the fridge for about a half hour until it solidifies.

Crumble the bacon into small pieces.

Roll the cooled egg mixture into balls using a tablespoon or ice cream scooper.

Roll each ball in the bacon crumbles and place them on a tray, then place them in the fridge before serving.

3. Bacon-Wrapped Salmon


  • 2 salmon fillets
  • 4 slices of bacon
  • 1 tbsp olive oil
  • 2 tbsp pesto
  • 2 tbsp mayonnaise
  • Salt and pepper to taste


Preheat the oven to 350°F.

Wrap the salmon with the bacon and place it onto a tray, drizzled with olive oil.

Bake for about 20 minutes.

Mix the pesto and mayonnaise together, then season with salt and pepper.

When the bacon-wrapped salmon is done, add a dollop of mayo and pesto over top and serve.

Final Thoughts

If you’re wondering what types of foods to add to your ketogenic diet plan, bacon is definitely a keeper.

It’s high in fat, moderate in protein, virtually free of carbs, and has the sodium content you want to avoid the dreaded keto flu.

Enjoy it on its own or add it any number of low-carb recipes to keep those ketones in production and body fat burning.

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Is Arrowroot Keto-Friendly? Sat, 13 Jul 2019 18:55:48 +0000 Is Arrowroot Keto-Friendly? Read More »

arrow roots are good for keto dietIf you’ve been dabbling in the ketogenic lifestyle, you’ve probably been looking for substitutions for traditional high-carb foods and ingredients, including those that you cook with.

More specifically, there are plenty of no- and low-carb flour options available that you can bake with and substitute for conventional wheat flour and cornstarch.

Since wheat and cornstarch are chock full of carbs, substituting them with something like arrowroot that has far fewer carbs and sugars would be essential when following the ketogenic diet.

Arrowroot flour is often used as a substitute for cornstarch. But does arrowroot make a good keto-friendly substitute?

What is Arrowroot?

Arrowroot powder is a flavorless powder that’s made up of starches and extracted from the arrowroot plant. It’s used to thicken soups, sauces, gravies, and other types of foods. It can also make baked goods much fluffier and spongier.

Since arrowroot powder has twice the thickening power as wheat, less of it is used in baking recipes.

More specifically, one teaspoon of arrowroot powder can be substituted for every one tablespoon of flour, while two teaspoons of arrowroot powder can be substituted for every one tablespoon of cornstarch.

Nutritional Makeup of Arrowroot

One tablespoon of arrowroot flour contains the following nutritional values:

  • Calories: 29
  • Carbs: 7.1g
  • Protein: 0g
  • Fat: 0g

Arrowroot vs. Cornstarch

The macro makeup of arrowroot powder is very comparable to that of cornstarch in terms of calories and carbs. But what’s so different about the two is how the starch is extracted.

Unlike cornstarch, arrowroot powder is extracted using safer and simpler traditional methods, without the use of harmful chemicals or high heat.

Cornstarch is usually made of genetically-modified corn, and its extraction process involves chemically extracting the components to create the final product, making it a less healthy option.

Further, arrowroot powder has a more neutral taste than cornstarch, which leaves behind a more overpowering flavor that you might not want in your recipes.

Arrowroot powder is gluten-free, grain-free, and paleo-friendly. It can even be vegan because it can serve as a substitution for eggs in recipes for muffins or cookies, as long as all other ingredients are suitable.

Arrowroot powder is also a good substitute for cornstarch for those who suffer from corn allergies.

Since arrowroot is not a grain, it is often easier to digest. It also has more fiber than many other starches, keeping the digestive tract moving along and hunger at bay.

Is Arrowroot Keto-Friendly?

Clearly, arrowroot powder is a healthier choice compared to cornstarch. But is it keto-friendly?

Based on the fact that both arrowroot and cornstarch have relatively the same number of carbs per serving, it would seem as though arrowroot isn’t exactly a low-carb substitute compared to products like almond or coconut flour.

Two tablespoons of arrowroot flour contain about 14 grams of carbs. Considering the fact that the maximum carb level is around the 30-gram mark, that wouldn’t leave very many carbs left to play with throughout the remainder of the day.

Based on the macronutrient makeup of arrowroot powder, it would appear as though it may not be considered keto-friendly.

But when used in the right low-carb recipe, the amount needed is minimal, thereby lowering the overall carb count. As such, using arrowroot powder can be keto-friendly.

Not a lot of arrowroot powder is required in recipes to achieve the desired effect.

The key is to use a limited amount of arrowroot powder – and any other product with carbs in them – in order to ensure you stay within your daily carb limit to maintain a state of ketosis.

Arrowroot Recipes to Try on the Keto Diet

There are so many different low-carb recipes featuring arrowroot that you can enjoy while keeping your ketone levels up. Here are a few to try out.

1. Low-Carb Flatbread


  • 1 cup coconut milk
  • 1/2 cup + 1 tbsp almond flour
  • 1/2 cup arrowroot powder
  • 6 tsp of butter or ghee
  • Pinch of salt


In a large bowl, combine all ingredients until it’s the consistency of pancake batter.

Lightly spray a skillet with some olive oil spray and heat at medium-high heat.

Pour about 1/3 cup of the batter and cook until firm, about 3 minutes.

Flip the batter with a spatula and cook for another 2 to 3 minutes.

Repeat for the remainder of the batter.

Top with your favorite keto-friendly ingredients.

2. Grain-Free Keto Brownies


  • 6 tbsp coconut oil
  • 3 tbsp arrowroot powder
  • 3/4 cup erythritol
  • 2 eggs
  • 2 tbsp cocoa powder
  • 8 oz 100% dark baking chocolate
  • 1/4 cup stevia-sweetened chocolate chips


Preheat the oven to 350°F and line an 8″ x 8″ deep pan with parchment paper.

In a large microwave-safe bowl, melt the coconut oil with the baking chocolate in the microwave for a couple of minutes until melted.

Add all other ingredients and mix.

Pour the batter into the baking pan and bake for 25 to 30 minutes.

Allow the brownies to cool before serving.

3. Keto and Vegan Chocolate Pudding


  • 1 13.5 oz can coconut milk
  • 2 tbsp arrowroot powder
  • 1 cup stevia-sweetened chocolate chips
  • 5 tbsp agave nectar
  • 1 tbsp vanilla
  • 1 pinch sea salt


In a medium saucepan over medium heat, warm the coconut milk with the salt.

Add the arrowroot powder, then continuously whisk for 2 minutes.

Add the vanilla and agave and continue whisking.

Remove from the heat and let cool for 5 minutes, then add the chocolate chips, stirring until melted.

Allow to cool before serving.

Final Thoughts

Fortunately, there are so many low-carb substitutes that can be used in place of traditionally high-carb foods and ingredients to help keep you in ketosis.

While arrowroot powder isn’t traditionally a low-carb product, only a small amount of it needs to be used to achieve the desired effect.

Also, considering the fact that it’s a healthy option compared to cornstarch or wheat flour, arrowroot can be a great alternative.

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Is Aspartame Keto-Friendly? Mon, 17 Jun 2019 06:40:54 +0000 Is Aspartame Keto-Friendly? Read More »

Aspartame Chemical StructureAspartame is one of the most well-known artificial sweeteners on the market. It’s regularly used as a substitute for regular sugar and marketed as a calorie-free alternative.

As a keto dieters, one of the cardinal rules is to avoid sugar as much as possible and keep your carb intake to a minimum while ramping up your healthy fat intake.

There are plenty of low-calorie, low-carb sugar substitutes available and often used by dieters everywhere, some of which are natural and others that are artificially created.

Aspartame is an artificial non-saccharide sweetener that is made up of two amino acids that are both naturally occurring in the body: aspartic acid and phenylalanine (1). Aspartame is metabolized into these amino acids when consumed with a small amount of methanol in the body.

Aspartame is much sweeter than regular sugar. In fact, it’s as much as 200 times sweeter, which is why only a tiny amount is needed compared to sugar to sweeten a food or beverage.

While both sugar and aspartame contain four calories per gram, a much smaller amount of aspartame is needed to achieve the same level of sweetness, keeping the total number of calories from aspartame very low.

You can typically find aspartame as the main sweetener in brands of sweetener products such as Equal and Nutrasweet.

Is aspartame keto-friendly is it even healthy or safe to take on the ketogenic diet?

Let’s take a deeper look at what aspartame is and whether it makes a good substitute for sugar to help you maintain a state of ketosis.

Carbs and Macros on Aspartame

One teaspoon of aspartame contains the following:

Calories: 13

Carbs: 3.1g

Protein: 0.1g

Fat: 0g

What Foods Contain Aspartame?

There are all sorts of foods that traditionally contain sugar that may use aspartame instead to sweeten them.

In an effort to eliminate the sugar, aspartame can be added instead to achieve the same level of sweetness. Some products that often contain this artificial sweetener in include:

  • Diet sodas
  • Calorie-reduced juices
  • Chewing gum
  • Candy
  • Yogurt
  • Sugar-free ice cream

Is Aspartame Keto-Friendly?

Aspartame has not been shown to impact blood sugar or insulin levels when consumed. As such, one would assume that this sweetener is keto-friendly and is suitable for the ketogenic diet.

Studies have found that those who consume aspartame in place of sugar tend to have lower body masses thanks to the reduction in calories and less impact on blood sugar levels (2). That said, aspartame consumption may also negatively impact gut bacteria and even potentially lead to insulin resistance.

However, the evidence surrounding artificial sweeteners like aspartame is somewhat mixed and their use is often considered controversial.

So, is aspartame good to consume on the keto diet?

While small amounts might be fine and shouldn’t impact your state of ketosis, some of the potential side effects and impact on long-term weight and insulin resistance point to the need to consider other natural sweeteners instead.

Things to Consider About Aspartame

While swapping table sugar for a low-calorie sweetener may help to keep the carb content down, there are some potential issues with aspartame.

Even though the U.S. Food and Drug Administration (FDA) has approved aspartame as a product that’s safe for consumption, it’s important to be aware of some of the potential side effects of consuming aspartame.

More specifically as it relates to weight management, aspartame consumption may actually be linked to an increase in appetite.

When regular sugar is consumed, certain chemicals and hormones of the brain are released to induce a feeling of satisfaction.

This food reward pathway is important to feeling satisfied after eating. While artificial sweeteners feature a sweet taste, the low calorie factor prevents the food reward pathway from being completely activated.

As such, artificial sweeteners like aspartame may be associated with an increase in cravings and appetite, which can eventually lead to binge eating and ultimately weight gain (3).

Having said all that, the research on artificial sweeteners and their effect on the appetite is still minimal and not entirely conclusive.

Aspartame Substitutes On Keto Diet

While aspartame is often used as a substitute for sugar, there are other, more natural substitutes that consist of fewer calories than sugar and don’t have much of an effect on blood glucose levels.

And because they’re derived from natural sources, they may be better options than aspartame:

  • Xylitol – A natural sugar alcohol with 2.4 calories per gram.
  • Erythritol – A natural sugar alcohol that has only 0.24 calories per gram.
  • Stevia – A natural sweetener with zero calories.

Final Thoughts

A little bit of aspartame shouldn’t necessarily be a bad thing.

But while you may want to avoid any added sugars while on the keto diet, aspartame might not necessarily be the best sugar substitute.

Considering there are natural alternatives that are low on the glycemic index and have a very calorie count compared to sugar, you may be better off with these natural sugar substitutes.

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Is Alfredo Sauce Keto-Friendly? Tue, 11 Jun 2019 04:41:41 +0000 Is Alfredo Sauce Keto-Friendly? Read More »

Who doesn’t love a creamy bowl of pasta, drenched in rich Alfredo sauce that’s loaded in flavor and texture?Alfredo Sauce on the ketogenic diet

It’s the ultimate comfort food and is tough to beat. But what if you’re following the ketogenic diet? Is Alfredo sauce on the list of foods that are allowed, or should you steer clear of it in order to maintain a state of ketosis?

Obviously, the pasta will need to be substituted, but the sauce itself is what we’re looking at.

Read on to find out if you should ditch your Alfredo sauce or keep it as part of the keto-friendly diet.

Carbs and Macros in Alfredo Sauce

The following macros define the nutritional makeup of 1/4 cup of Alfredo sauce:

Calories: 50

Carbs: 3g

Sugars: 1g

Fat: 3.5g

Protein: 1g

Is Alfredo Sauce Keto-Friendly?

When you look at the macro content of Alfredo sauce, it seems as though you may be able to safely add this yummy sauce to your diet, as long as you keep your portion sizes under control.

Alfredo sauce is loaded in calories, which can really add up if you drown your dishes in this particular type of sauce.

Further, store-bought Alfredo sauces tend to hide some sugars, so you’ll want to be careful with that as well.

But the fat content is certainly conducive to the keto diet. Obviously, you want to maximize your healthy fats while keeping carbs to a minimum.

And it seems as though conservative servings of Alfredo sauce might be OK for the keto diet.

Alfredo Sauce Recipes

Rather than being at the mercy of what your grocery store has to offer in terms of Alfredo sauces, why not make your own instead?

That way you can be sure that there are no added sugars and that the fats included are indeed healthy.

Here’s a great homemade Alfredo sauce recipe you may want to try out to top your next meal with:


  • 1 tbsp salted butter
  • 6 cloves garlic, minced
  • 1 1/2 cup heavy cream
  • 1/2 cup parmesan cheese, grated
  • Sea salt and black pepper to taste


In a medium saucepan over medium heat, melt the butter.

Add the garlic and saute for approximately 30 seconds.

Add the heavy cream and bring to a simmer, allowing to simmer for about 5 minutes until the mixture starts to thicken.

Reduce heat and whisk in the parmesan cheese until smooth.

Add salt and pepper.

Now that you’ve got your delicious homemade alfredo sauce, what should you add it to? Here are a few ideas to stimulate your taste buds:

Chicken and Alfredo Bake


  • 1 pound chicken breast, diced
  • 2 tbsp butter
  • 2 cloves of garlic
  • 2 tbsp parsley
  • 1 cup leeks, chopped
  • 1 cup mushrooms, sliced
  • 2 cups alfredo sauce
  • 1 tbsp olive oil
  • Salt and pepper to taste


Preheat your oven to 390°F.

In a large frying pan over medium-high heat, heat the olive oil.

Add the diced chicken until thoroughly cooked.

Add the cooked chicken to an ovenproof dish.

In a large saucepan over medium heat, melt the butter, then add the mushrooms, leeks, and garlic.

Cook for about 4 minutes, then add over top of the chicken.

Pour the alfredo sauce over top, then sprinkle some parmesan cheese if desired.

Bake in the oven for 18 to 20 minutes.

Zucchini Pasta With Alfredo Sauce


2 zucchini

2 tbsp butter

3 cloves garlic, minced

3/4 cup parmesan cheese

1 cup alfredo sauce

Salt and pepper to taste


Using a vegetable spiralizer, create “noodles” out of your zucchini.

In a large saucepan over medium-high heat, melt the butter.

Add garlic and saute until fragrant, then add the zucchini noodles and cook about 3 to 5 minutes.

Remove the saucepan from the heat, then add the alfredo sauce, parmesan cheese, salt, and pepper.

Final Thoughts

The great thing about the keto diet is that there are so many delicious high-fat foods that can be enjoyed while still allowing for fat loss, and alfredo sauce can be one of them.

While you can always use store-bought alfredo sauce sparingly, you may find making your own batch more keto-friendly.


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