Incorporate Fatty Fish: Fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which support brain health and reduce inflammation. Aim to include fatty fish in your meals at least twice a week.
Snack on Nuts and Seeds: Keep a stash of nuts and seeds like macadamia, almonds, walnuts, and chia seeds on hand for convenient, high-fat snacks. Just be mindful of portion sizes as they do contain small amounts of carbohydrates which can add up.
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Mix chia or flaxseeds with heavy cream or unsweetened almond milk and let chill to make breakfast porridge. Add sugar-free flavorings* or low-carb berries for extra sweetness.
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Create trail mix by combining nuts, seeds, cacao nibs, and unsweetened shredded coconut flakes.
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Make “flackers” by mixing ground flaxseeds with oil, dried herbs, and water. Spread flat on a sheet pan and bake until crispy.
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Grind macadamia nuts or almonds into flour and use in keto waffles or pancakes.
Avocado Everything: Avocados are a keto dieter’s best friend. Mash onto low-carb toast, add to eggs, use as a dip, blend into smoothies, or simply slice them up for a satisfying snack. Their creamy texture and rich flavor make them a versatile addition to any meal. For more ways to work avocados into your keto diet, check out Avocados All the Way handout.
Dress with Olive Oil: Ditch the store-bought salad dressings and opt for homemade vinaigrettes made with extra virgin olive oil. Not only does olive oil add flavor to your salads, it’s also packed with heart-healthy monounsaturated fats. You can also add olive oil to applesauce, soups, low-carb yogurt, or nut butters to boost the fat content. Use liberal amounts when cooking meats and/or vegetables and add to chicken, egg, or tuna salad in addition to mayonnaise.
Enjoy Nut Butters: Indulge in almond butter, peanut butter, or cashew butter for a deliciously satisfying fat boost. To add even more fat, mix butter with nut butters in a 50/50 breakdown. Spread on celery sticks, drizzle over low-carb pancakes, or simply enjoy by the spoonful. Choose “natural” varieties or make your own! Always read the nutrition label on nut butter products as some do add sugar and other forms of carbohydrates.
Experiment with Fat Bombs: Fat bombs are small, high-fat snacks perfect for keeping you fueled between meals or a way to add more fat into meals. With a short ingredient list and one-bowl prep, they are a cinch to whip up. Make a large batch at the beginning of the week and enjoy them all week long. They can be made in a variety of ketogenic ratios and calorie levels. If you are looking to boost ketones or fat content of meals, be sure to choose a fat bomb that has a high ratio. Get creative with flavors such as chocolate, coconut, or peanut butter to satisfy your sweet cravings while staying on track with your macros. They are also a great option for a bedtime snack if you need to boost ketones overnight. Looking for fat bomb recipes,- check out The Ultimate Fat Bomb Guide.
Remember, the key to success on a ketogenic diet is finding a balance that works for you. By incorporating a variety of healthy fats into your meals and snacks, you can ensure you’re meeting your fat goals while enjoying a delicious and satisfying eating experience. So go ahead, embrace the fat, and fuel your body for success on your keto journey!
*Be sure to check with your ketogenic diet medical team about the appropriateness of sugar-free products and artificial/non-nutritive sweeteners and your unique nutritional needs.
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