Keto Recipes

Keto (ketogenic) eating: very low net carbs, fat-forward with moderate protein. Recipes are ranked by their keto fit score, best matches first. Beta: values are estimated from macros, consult your doctor first.

5480 recipes

Keto guide

Who is this for?

Those who want to try very low-carb, fat-forward eating; with diabetes, pregnancy, kidney or heart conditions, always consult your doctor before starting keto.

What to eat

Healthy fats (olive oil, avocado oil, butter)
Avocado
Fatty fish (salmon, sardine, mackerel)
Eggs
Leafy and low-carb vegetables (spinach, broccoli, zucchini)
Nuts and seeds (walnuts, almonds, chia)
Full-fat dairy (cheese, yogurt)
Meat and poultry (chicken, beef)

What to avoid

Sugar and sugary drinks
Grains and flour products (bread, pasta, rice)
Starchy vegetables (potato, corn)
Most fruit (high in sugar; small amounts of berries are an exception)
Legumes (lentils, chickpeas, dried beans)
Honey, molasses and syrups

A typical day

Breakfast

Eggs in butter + sliced avocado + a handful of walnuts.

Lunch

Grilled salmon + green salad with olive oil + cheese.

Dinner

Chicken thigh + spinach sauteed in butter + steamed broccoli.

The science behind it

Paoli et al. 2013, ketogenic diet review (Eur J Clin Nutr)
A review evaluating the clinical uses and safety of the ketogenic diet.
Bueno et al. 2013, very low-carb meta-analysis (Br J Nutr)
A meta-analysis of how a very low-carb ketogenic diet affects weight and risk factors.
Westman et al. 2007, low-carb clinical review (Am J Clin Nutr)
A clinical review examining the metabolic effects of very low-carb eating.
Harvard T.H. Chan, ketogenic diet review
The Harvard School of Public Health review of the ketogenic diet and its cautions.

Not sure which diet suits you?

Try the diet assistant

A keto (ketogenic) diet aims to put the body into a metabolic state called 'ketosis' by keeping carbohydrates very low and making fat the main source of energy. In a classic ketogenic plan, daily net carbohydrates (total carbohydrates minus fiber) are usually limited to a range of 20 to 50 grams; most of the calories come from fat and a measured portion from protein. Olive oil, avocado, fatty fish, eggs, nuts, low-carb vegetables and full-fat dairy form the foundation of keto cooking, while sugar, grains, flour, starchy vegetables, legumes and most fruit are excluded. Keto was first used to treat refractory epilepsy and later drew interest for weight loss and blood sugar management; however, it is not suitable for everyone and its long-term effects vary from person to person. On Tatonia, keto suitability is calculated by scoring each recipe's net carbohydrates, fat ratio and measured protein balance; because the values are estimated from macronutrients, the results are considered Beta and recipes are sorted by suitability score. If you have diabetes, are pregnant, or have a kidney or heart condition, be sure to consult your doctor before starting keto.

Frequently Asked Questions

What is the keto diet?

It is an eating approach that keeps carbohydrates very low and makes fat the main source of energy, aiming to put the body into a state of ketosis. Daily net carbohydrates are usually limited to a range of 20 to 50 grams.

What can you eat and what should you avoid on keto?

You eat olive oil, avocado, fatty fish, eggs, nuts, low-carb vegetables and full-fat dairy; you avoid sugar, bread, pasta, rice, potatoes, legumes and most fruit.

What are net carbohydrates?

Net carbohydrates are found by subtracting the amount of fiber from total carbohydrates. On keto, the value tracked is usually net carbohydrates, because fiber does not significantly affect blood sugar.

Is the keto diet safe?

Keto can help some people with weight and blood sugar management, but it is not suitable for everyone. People with diabetes, who are pregnant, or who have a kidney or heart condition must consult their doctor before starting. Because the keto scores on Tatonia are based on estimates, they are considered Beta.

Appetizers

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Keto Recipes