High fat low carb foods are the cornerstone of a keto eating plan!
There are some amazing benefits to reap from a keto lifestyle…
But these benefits can’t be earned by eating just any high fat low carb foods. You need to eat a variety to get the nutrition your body needs! Plus, discovering your favorite low carb foods and getting creative with recipes is crucial to creating sustainable, long-term dietary changes.
So, I compiled a beginner’s list of delicious foods you can eat on a low carb eating plan! Let’s get rolling!
33 Suuuper Tasty High Fat Low Carb Foods
Eating low carb should never mean sacrificing taste or experiencing hunger!
Contrary to popular belief, eating the right kind of fats is important for your well-being! This is awesome because fat helps you feel more full and makes your food extra yummy!
Here are the 33 best high fat low carb foods:
The crunchy texture of low carb nuts makes it the perfect snack or topping! I like to eat nuts for an afternoon snack, add them to salads, or use them in dessert treats!
Although low carb nuts are healthy foods, you should still eat them in moderation. The high fat content means more calories, so rather than eating straight from the bag, I’d recommend measuring it out into appropriate serving sizes!
- Peanuts (1 oz) – 13.9g fat, 4.5g total carbs, 2.2g net carbs
- Hazelnuts (1 oz) – 17.2g fat, 4.7g total carbs, 2g net carbs
- Macadamia Nuts (1 oz) – 21.4g fat, 3.9g total carbs, 1.5g net carbs
- Almonds (1 oz) – 14.1g fat, 6.1g total carbs, 2.6g net carbs
- Chia Seeds (1 oz) – 8.7g fat, 11.9g total carbs, 2.2g net carbs
- Pecans (1 oz) – 20.4g fat, 3.9g total carbs, 1.2g net carbs
- Walnuts (1 oz) – 18.4g fat, 3.9g total carbs, 2g net carbs
- Sunflower Seeds (1 oz) – 16.1g fat, 5.8g total carbs, 3.3g net carbs
Low Carb Peanut Butter
Along with nuts, low carb peanut butter is a godsend! I love using nut butter to make smoothies, no-bake cookies, or even low carb fudge. Peanut butter just makes everything taste so good!
- Low Carb Peanut Butter (2 tbsp) – 18g fat, 6g total carbs, 5g net carbs
- Almond Butter (2 tbsp) – 17.8g fat, 6g total carbs, 3g net carbs
If you’re looking for flour substitutes, check out these low carb flours! Whether you want to make low carb cookies, pancakes, or bread, there’s the perfect flour for you!
Of course, the taste and texture of these will differ from regular flour. So check out my low carb flour guide for all my best tips and tricks for cooking with low carb flours. You’ll be baking like a pro in no time!
- Coconut Flour (1/4 cup) – 4g fat, 16g total carbs, 6g net carbs
- Almond Flour/Almond Meal (1/4 cup) – 10g fat, 9g total carbs, 6g net carbs
- Peanut Flour (1/4 cup) – 4g fat, 8g total carbs, 3g net carbs
- Pecan Flour (1/4 cup) – 15g fat, 3g total carbs, 2g net carbs
- Flaxseed Meal (1/4 cup) – 9g fat, 8g total carbs, 2g net carbs
- Sunflower Seed Meal (1/4 cup) – 14g fat, 6g total carbs, 4g net carbs
- Hazelnut Meal (1/4 cup) – 12g fat, 8g total carbs, 4g net carbs
Another high fat low carb food that makes a fantastic snack! Low carb cheese is such an easy, on-the-go food. If I’m feeling hungry, I’ll just grab a cheese stick and nibble on the savory goodness!
Cheese is also such a great addition to so many recipes! From strawberry salads to fathead pizzas, it can do no wrong!
- Shredded or Sliced Cheese (1 ounce, cheddar) – 9.5g fat, 0.6g total carbs, 0.6g net carbs
- Cream Cheese (full fat) – 9.7g fat, 1.5g total carbs, 1.5g net carbs
- Cottage Cheese (full fat) – 4.9g fat, 3.8g total carbs, 3.8g net carbs
Protein is a key component for a satisfying meal, so you should be incorporating it into your diet!
Fortunately, meat, eggs, and fish are incredible high fat low carb foods! Meat is naturally carb free, while eggs and fish are very low carb. They’re also high in protein with plenty of other important vitamins and minerals!
There are so many meaty dishes you can make, like paleo frittatas and keto meatloafs!
- Eggs (1 large egg) – 4.7g fat, 0.4g total carbs, 0.4g net carbs
- Bacon (1 oz, cooked) – 4.7g fat, 0.8g total carbs, 0.4g net carbs
- High Fat Meat (sausage, 80/20 ground, etc.) 1 link – 4.5g fat, 2g total carbs, 1.3g net carbs
- Pepperoni, Salami, Proscuitto (3 oz)– 3.9g fat, 1g total carbs, 1g net carbs
- Salmon + Fatty Fish (3 oz) – 4g fat, 0g total carbs, 0g net carbs
Low Carb Beef Jerky
For protein-packed snacks, there’s low carb beef jerky. Delicious! Just make sure the brand you grab has no sugar added.
There are plenty of choices when it comes to low carb fruits, but most fruits are not fatty. So they don’t quite fit the bill for high fat low carb foods.
That doesn’t mean they’re non-existent, though! Coconuts, avocados, and olives are all high fat fruits jam-packed with nutrients to keep you strong and energized!
- Coconut meat (1 cup) – 26.7g fat, 12.2g total carbs, 5g net carbs
- Avocados (1 cup) – 21.9g fat, 12.7g total carbs, 2.6g net carbs
- Olives (1 tbsp) – 0.9g fat, 0.5g total carbs, 0.4g net carbs
Milk is tasty and comforting, but regular cow’s milk has a lot of naturally occurring carbs. Thankfully, there are low carb milk options you can explore for your coffee, cereal, or fresh batch of cookies!
- Full Fat Coconut Milk (1 cup) – 57.2g fat, 13.3g total carbs, 8g net carbs
- Heavy Cream (1 cup) – 43.3g fat, 3.4g total carbs, 3.4g net carbs
Butter + Oil
What about butter and oil when it comes to high fat low carb foods?
Butter is low carb, and although it gets a bad rep for heart disease, there’s actually no evidence to support that claim. As far as oils go, I’ve listed some of my favorite healthy options!
Still, keep in mind that butter and oil should be consumed in moderation!
- Olive Oil, Vegetable Oil, Avocado Oil (1 Tablespoon) – 13.5g fat, 0g total carbs, 0g net carbs
- Coconut Oil (1 Tablespoon) -13.5g fat, 0g total carbs, 0g net carbs
- Butter + Ghee (1 Tablespoon) – 11.5g fat, 0g total carbs, 0g net carbs
High fat low carb snacks, like cheese, nuts, and fruits, are a secret weapon for maintaining a low carb diet in the long run. Their convenience and their role in tiding you over between meals help make the changes to your diet sustainable.
Having to plan and pack snacks in advance might require a little more thought, but they can make a world of difference in building healthier habits!
High fat low carb foods are the basics of a ketogenic diet, but they don’t have to be strict and boring!
I’ve listed 33 keto-friendly foods for you, and while you can enjoy some of them on their own, the true magic comes from using your creativity! With these basic ingredients, you have so many different recipes you can make!
Let me know in the comments if you found the list helpful, and what your favorite food from this list is! Orrrr, did I miss you fave? Share with all of us below!