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Top Ten: Savoury Foods

10 Savoury Foods common in a Keto diet

Here is a list of foods that are common in a keto diet. There are many more, but this is a start.

1. Eggs  

If you can tolerate them, they are a very versatile food. There are many ways of preparing eggs, and they can be used in all dishes; sweet savoury and snack. Enjoy 

2. Full–Fat Greek Yogurt  

If you are okay with cow’s milk, this is an excellent food choice for keto. You can get yogurt made with sheep’s milk as well.   Greek Yogurt is suitable as a snack, or it can be eaten in both sweet and savoury foods either as part of the recipe, but it is also good to eat on its own. Different brands have different amounts of carbs, so check the labels. 

3. Green Leafy Vegetables 

They contain a small number of carbs, but you will fill up before you consume a significant quantity.  Grated cauliflower makes an excellent rice substitute when fried in oil. Green veg can be cooked or eaten raw. They are a versatile source of keto food. 

4. Seafood 

Fish is reputed to contain healthy fats, called Omega fats. This is especially true of the oily fish such as salmon and mackerel. Fish is an excellent source of protein. Shellfish are a popular choice on the keto menu. If you avoid meat from the land, then seafood will not disappoint. 

5. Meat  

As a rule, the fatty at the better. It also happens to be cheaper, so a great way to get your nutrition and calories for a reasonable price. Meat has all of the fat-soluble vitamins, A D E and K, which are all vital for health. Don’t forget the organ meats; liver, kidney, and heart. Organ meats are not something we regularly use nowadays, but they are an excellent nutrient-dense food. Butchers will give it away sometimes.  

6. Nuts 

Nuts are a great source of fat and protein. If you prefer to cut back on the meat, they can be a replacement source of protein and fat.  Some nuts can be carby, especially peanuts and cashews. Good alternatives are walnuts, macadamia nuts, almonds, hazelnuts, and Brazil nuts. They are versatile and can be used in all dishes, sweet, savoury, and as a snack. 

7. Cheese

Cheese is another food that is considered to be a staple amongst those who on a keto lifestyle. If you can’t tolerate cow’s milk, there are many kinds of cheese from sheep and goats. Cheese is quite high in calories and easy to over-consume, but it is a highly versatile source of healthy fats and protein. 

 8. Cooking and Dressing Oils

The most common oil for cooking with keto are olive oil and coconut oil. Coconut oil is the most stable cooking oil. Polyunsaturated oils such as avocado oil and flaxseed oil can be used on salads but never cook with them because the heating process causes the production of compounds that are harmful to health. 

 9. Salad Vegetables

Summertime brings an abundance of salad foods. Please make the most of them!  Green leaves are often thought of as lettuce variety plants, but spinach, rocket or even blanched dandelion leaves can be used in salads. Onions are slightly more carby as are tomatoes, although two or three cherry tomatoes might fit into your calculations. Root vegetables used in salads such as carrot and beetroot are considered intermediate carbs. However if grated a small amount can add flavour nutrition and colour for a small carb count. 

 10. Mediterranean Vegetables

These are the peppers aubergines courgettes and squashes. Some are used in summer salads raw but can be fried or roasted to make a delicious meal.  Most Mediterranean vegetables contain few carbs. However, some squashes can be carby.  Check your nutrition calculator.