11 surprising foods you can eat on the Keto diet (2024)

Advertisem*nt

Buffalo wings

Kelly Boyer, licensed integrative nutritionist and executive chef at PALETA told INSIDER that buffalo wings can be keto-approved, however, it’s important to customize a healthier version at home. Although bottled dressings and wing sauces can help save time, they also can be rich in sugar and additives that aren’t exactly keto-safe.

Instead, Bower recommended dressing up lean pasture-raised, bone-in-wings with hot sauce and ghee (helps decrease unhealthy cholesterol levels) for a heart-healthy version of everyone’s favorite appetizer. And if you are looking for a keto-friendly dip to pair with your wings, Bower suggested making your own herbed mayonnaise with an egg, olive or coconut oil, lemon juice, salt, and pepper.

Guacamole

Keto definitely encourages the consumption of healthy fats, making this avocado dip the perfect treat after a long day at the office according to Daniels. To serve your guacamole, she recommended spreading it on cheese or eating it as a dip with fresh vegetables.

Advertisem*nt

Pizza

Yes, pizza can also be keto-safe, but Bower said that you’ll want to use cauliflower crust (can be made homemade or found in the freezer section) made with almond flour instead of carb-filled pizza dough. And instead of using sugar-rich pizza sauces, she recommended pureeing a can of organic whole tomatoes, (with some added salt and pepper) and using raw, in order to get that delicious Neapolitan-like taste.

Chia pudding

Although nuts and seeds do contain sugar and carbs, Bower explained that chia seeds contain carbs which are actually fiber, which does not increase blood sugar or jeopardize ketosis. To bring some anti-inflammatory (and omega-rich) benefits of chia seeds to your diet, Bower recommended making a chia pudding at home using chia seeds, full fat coconut milk, and a bit of MCT oil.

Advertisem*nt

Wine

Although alcohol consumption is strongly discouraged on the keto diet, Rachel Daniels, senior director of nutrition at Virtual Health Partners said that dry wine is actually quite low in carbs and can be enjoyed in moderation on the keto diet. Of course, she said this does not mean a nightly glass or two, as you’ll want to keep your body in ketosis as much as possible.

Cream cheese

Even cream cheese is keto-approved, but Daniels suggested that the keto diet usually requires full-fat cream cheese, making it important to pick your product carefully. And while it may be tempting to smear your cream cheese on a bagel at breakfast, Daniels said it’s important to remember that bread is full of carbs, making it wise to look for keto recipes using cream cheese as an ingredient instead.

Advertisem*nt

Bacon

Bacon may indeed be a keto favorite, but Daniels said it’s not very high on the health food list, making it crucial to eat it with caution. However, that’s not to say it still can be consumed carefully, as Daniels said it’s low-carb macros makes it the perfect dish to start your day and still lose weight in the process.

Pork rinds

Yes, this gas-station favorite snack is also keto-friendly, as Daniels said they are carb-free and are made up of fat and protein. However, she recommended selecting other wholesome snack options over packaged and processed items like these, as they usually aren’t the most nutritious items available.

Advertisem*nt

Cream cheese cookies

The keto diet can include foods that indulge your sweet tooth, as Daniels said that cream cheese cookies are a great treat to indulge in, as they are made with minimal ingredients and contain one gram of net carbs.

Advertisem*nt

Seafood

Daniels said that salmon and other fish are very keto-friendly, as they provide necessary vitamins, potassium, and omega-3s to your diet while remaining virtually carb-free. But if you’re not necessarily a salmon fan, she also encourages the consumption of other shellfish including clams, mussels, and oysters.

Sign up here to get INSIDER's favorite stories straight to your inbox.