Unfortunately, we’re not at home all the time. And despite the keto diet’s ability to curb your appetite, sometimes you get hungry and just want a quick on-the-go snack that meets ketogenic dietary recommendations. In these instances, you want to stock up on grab-and-go options that require minimal preparation before you head out for the day.

Luckily, as more people turn to the keto diet to reap its many health benefits, Walmart has turned into a treasure trove of keto snack options. Keep reading to learn about our recommendations for the best keto-friendly snacks you can find at Walmart.

What Makes a Good Keto Snack?

First, let’s cover what qualifies as a good snack choice that won’t offset your state of ketosis. Beginning with macros, any snack you select should have no more than 6 grams of net carbohydrates per serving and no more than 12 grams if you’re consuming a meal replacement product. In addition, you should:

• Prioritize high-quality oils: Avoid margarine, soybean, and vegetable oils, all known for their partially hydrogenated trans fat content.
• Avoid added sweeteners: This includes sugar, honey, corn syrups, and other sweeteners due to the carbohydrates they add, as well as artificial sweeteners like aspartame and sucralose. (And speaking of artificial, generally avoid artificial flavors as well.)
• Snack sparingly: Due to the nature of the keto diet, snacking should only be occasional — not a regular habit to tide you over between meals. Select choices high in fats and proteins that help you feel full and, in select instances, let you effectively space out meals.
• Select real foods: Yes, snack bars are convenient (and many are keto-friendly), but keep “real,” whole foods — such as avocados, olives, cheese, nuts, eggs, jerky and other meat sources like bacon, sausages and cold cuts — at the front of your mind. These choices are high in healthy fats and low in net carbohydrates. Just for context, a 3.5-ounce serving of olives offers 15 grams of fats and 4 grams of total carbohydrates, with the majority coming from fiber.
• Don’t discount vegetables: If your snacking choices lean more toward veggies and dip, make it keto-friendly: Chop low-carbohydrate vegetables into sticks and serve them with sour cream, cream cheese, or a raw nut butter low in sugar and made with a healthy oil.
• Wrap it up: You’ve done this with a burger, and for snacking, small-scale wraps are an increasingly popular choice. Go with lettuce, spinach, or collard greens, and fill them with cheese, fish, or a small piece of meat or sausage.
• Fat bombs: These low-carb snacks satisfy your hunger and cravings for something sweet.
• Don’t forget about yogurt: Look for coconut and select dairy sources high in fat, low in sugar, and offering a source of probiotics for gut health.

Best Keto Snacks from Walmart

With this framework in mind, Walmart has both bases of your snack strategy covered. One, you can pick up cheese slices, vegetables, yogurt, meats, and produce from its grocery section. Its aisles, meanwhile, offer a variety of ready-made and grab-and-go choices that won’t derail your state of ketosis. Consider the following:

Bars

We’ll start with the most straightforward and convenient choice for prepared snacking on the go. Many stores are carrying more keto-friendly bars, Walmart included. Some options are:

• Quest: Anyone who’s tried a high-protein diet is likely familiar with Quest. Quest bars, as well as Quest dessert choices, up the protein and fiber contents and offer low net carbohydrates. For example, the S’Mores Protein Bar has 20 grams of protein, 4 grams of net carbs, nine essential amino acids, and 14 grams of fiber. This is paired with a taste reminiscent of the classic campfire snack. In the mood for a sweet treat but want to remain in ketosis? Quest’s Chocolate Chip Protein Cookie has a similar profile, with 15 grams of protein and 4 grams of net carbohydrates.
• Atkins: Also popular among those sticking to a high-protein diet, many Atkins products are also keto-friendly, with high-fat and low net-carb options. In keeping track of your macros, the Lemon Gluten Free Snack Bar adds a touch of tartness to a fuel-packed, satisfying snack, offering 13 grams of protein, 9 grams of fiber, and 3 grams of net carbohydrates.

Slimfast

• Shakes: SlimFast continues to diversify its offerings based on the variety of diet plans out there. Readily available at most Walmarts, SlimFast Keto Meal Replacement shakes keep net carbohydrates low (just 2 grams per 11-fluid-ounce bottle for the Creamy Milk Chocolate Flavor) and limit sugars without compromising taste. Upping the healthy fat content is a mix of protein and MCT coconut oil. SlimFast recommends its keto shakes as after-workout snacks, in place of three keto snacks or as a substitution for a full keto meal.
• Fat Bombs: If you do not have the time to make you own, SlimFast has ready-made versions inspired by popular desserts.

Crunchy Snacks

No, we’re not talking about potato chips or tortilla chips. Instead, Walmart’s selection can satisfy your need for the salty taste and crunch of popular snack foods without derailing ketosis. Keto-friendly options include:

• Pork rinds (also called chichcarrones): These are high in fat, low in net carbs, and satisfy your craving for crunch. Find them in bags from Epic and 4505 Meats, known for sourcing their pigskin exclusively from small family ranchers that practice sustainable and humane husbandry techniques and not using preservatives
• Whisps Cheese Crisps: Essentially, this is cheese fried until crunchy. Whisps span a wide range of familiar cheeses and offer about 2 grams of net carbohydrates per serving.

Nuts

Stock up on your favorite nuts! While cashews aren’t the most keto-friendly choice, Walmart also offers walnuts, almonds, pecans, and macadamia nuts from a variety of brands. Want to learn more about which nuts are the most keto-friendly and which to avoid? Click here.

Jerky & Biltong  

Keep it simple by stocking up on bags of Jack Link’s jerky and protein snacks, known for having no added sugars, a low net-carb content, and a satisfying smoky flavor.

Some Walmarts also offer the option of experimentation: Try alligator and boar jerkies, courtesy of Meat Maniac, find turkey jerky from Chomps or give biltong a taste. Biltong is an air-dried alternative with a lighter flavor, more protein, and even fewer carbohydrates. Walmart carries biltong products from Stryve.

Pouches & Cans  

Walmart presents a few easily transportable versions of your favorites — great for when you’re off to work or going away for the weekend. Popular choices include:

• Olives: In pouches and in cups, find traditional and gourmet olives that can be eaten on the go, including from Gaea and other brands.
• Fish: Find tuna and salmon, including from Wild Planet and Tonnino, packaged ready to eat with no preparation from a pouch. Eat it alone for a mix of healthy fats, protein, and amino acids, or combine it with greens or keto bread.

Get food prep ideas from Keto-Mojo for sticking to your macros. Explore recipes, learn more about nutrition information, or create a custom meal plan today.

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Keto Shrimp Pad Thai

The star of this popular Thai street food is shrimp, but the accompanying aromatics, low-carb veggies, and deliciously fragrant sauce take it to the next level. Swapping shirataki noodles for the usual carb-heavy noodles makes for a superb keto supper or side. For a variation, you can swap the noodles for zoodles or shredded cabbage. Just be sure to recalculate the macros if you make any changes.

Course Main Course, Side Dish, Lunch, Dinner

Cuisine Thai, Asian, Dairy-Free, Gluten-Free

Servings 4 One Serving: 1/4 of a 4 serving recipe

Ingredients

• 2 (7-oz) packages fettuccine-style shirataki konjac noodles (like Miracle Noodle brand)
• 1 lb large shrimp, peeled, deveined, rinsed, and drained
• sea salt and freshly ground pepper
• 4 drops liquid monkfruit extract (optional)
• 1½ Tbsp fish sauce
• 2 Tbsp coconut aminos
• juice of 1 lime
• 2 tsp sugar-free peanut butter
• 1 Tbsp toasted sesame oil
• 2 Tbsp coconut oil
• 2 garlic cloves, minced
• 1/4 cup sliced red pepper
• 3 large eggs, lightly beaten
• 1 oz mung sprouts
• 2 Tbsp torn fresh cilantro leaves
• 2 green onions, sliced thin
• 1/4 cup salted, roasted peanuts, chopped
• 1 lime, quartered, optional

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Instructions

• Prepare the noodles: fill a medium saucepan halfway with water and bring the water to a boil. Drain the packaged noodles in a colander, rinse under cold running water for 1 minute, then boil the noodles for 2 minutes. Drain and return noodles to the saucepan, and dry noodles over medium heat, shaking often, 3 to 5 minutes. Set aside.
• Pat dry the shrimp with a clean paper towel. Season generously with salt and a little pepper.
• In a bowl, combine the coconut aminos, fish sauce, monkfruit extract, lime juice, and peanut butter.
• In a large skillet over medium-high heat, heat the sesame oil and half of the coconut oil. Add the shrimp and cook until pink and opaque, 1 to 2 minutes per side. Remove to a plate.
• Add the remaining coconut oil to the skillet over medium heat. Add the garlic, sauté for 1 minute, then add the red pepper and cook, stirring occasionally, for 3 minutes.
• Add the beaten eggs and continue to cook, stirring, until the eggs are soft scrambled.
• Add the contents of the bowl. Toss to evenly coat with sauce, then simmer until sauce reduces and thickens some, about 2 minutes. Add the prepared shrimp and noodles and the sprouts, toss to coat, and continue cooking for 2 minutes more. Season to taste with salt and pepper, garnish with cilantro, green onion, peanuts, and lime wedges, and serve.

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When the body is in a state of ketosis, it uses fat instead of glucose as an alternative fuel for energy which breaks down into ketone bodies, that can then be used by the body for energy. Getting into a nutritional ketogenic state with dietary modifications alone requires a significant reduction in carbohydrates which can be challenging for some people. So, can you drink a supplement to get into this ideal state of ketosis for fat-burning? 

We’ll explain the different types of exogenous ketone supplements, the conditions in which they may be beneficial, and the research being done in this field.

What are Exogenous Ketones? 

There are two ways the body can use ketones for fuel. One is endogenous, “endo”, which means that it is made within the body. This is when ketones are produced by the liver and excreted in the blood or the urine. These are the natural forms of ketones which the body can make on its own by eating a ketogenic diet.

Alternatively, one can ingest exogenous ketones, “exo”, which means that these ketones are created outside of the body. These ketones are ingested in a pill, powder, or liquid form. 

Exogenous ketones drinks are growing in popularity as a method to increase blood ketone concentrations in the body more quickly than dietary changes. The purpose is to raise your blood ketone level and speed up the process of ketosis because increases in ketone levels through diet alone generally take longer to achieve.  

Types of Exogenous Ketones

Ketone Salts vs Ketone Esters 

The most widely available exogenous ketone supplements come in the form of powdered ketone salts which are more economically priced than esters. 

Less common are ketone esters, which work more quickly (in 10 to 15 minutes, as opposed to an hour for the salts), and tend to result in larger spikes in ketones, however they are often characterized by an unappealing flavor. Consequently, many ketone ester products incorporate additional ingredients to enhance the overall taste experience. 

Both can be expensive if taken regularly.

It’s important to review the ingredients in these ketone supplements to determine which type of beta-hydroxybutyrate (BHB) is being used in the product. The most beneficial ketone supplement is made of D (dextro) (BHB) which is the main source of fuel the body runs on vs the L (levo)-BHB or D+L-BHB form.

It’s also important to know the amount of BHB in each serving as well as any additional ingredients.

Some of the more popular brands include:

• ketone salts: Kegenix, Ketond, Perfect Keto, KetoLogic, Pruvit, TruMacro, Kenetik, Keto Start
• ketone esters: HVMN, KetoneAid

(Note: Keto-Mojo has not tested these products and is not making any form of recommendation.)

Medium Chain Triglycerides:

Medium chain triglycerides (MCT) are composed of a mixture of 8 and 10 carbon fatty acids and are efficiently digested to free fatty acids, directly absorbed, and rapidly metabolized by the liver. Although MCT oil is not technically an exogenous ketone supplement, these fats can promote endogenous ketone production. This oil is tasteless and odorless, however can cause gastrointestinal distress at high doses. Learn more about MCT oil here or purchase here. 

Are Exogenous Ketones Safe? 

Exogenous ketones are not regulated by the FDA, so the ingredients and effectiveness could differ between brands, and claims may not be substantiated. Not all ingredients may be listed on their packaging and some ketone supplements may include caffeine. Ketone salt and ketone ester brands can vary significantly in their ingredient list so be mindful about additives when choosing a supplement.

Ketone supplements appear to be safe both for occasional and long-term use and quickly induce ketosis or elevate ketone levels once ingested. There is increasing interest in studying its effectiveness in conjunction with the ketogenic diet, and published scientific evidence is growing.

Also, the degree and duration of ketosis is individualized, and you should consider what your goal is for taking them (more on that below).

BHB salts are most often bound with a mineral like sodium, potassium, magnesium, or calcium. This can be beneficial to replenish lost electrolytes from symptoms of the keto flu however, large doses of these minerals could be detrimental for people sensitive to high levels of these minerals or people with high blood pressure or heart disease.

These supplements may also cause stomach distress. If you intend to take them, we suggest starting with a smaller serving and monitoring your response before working up to a full serving.

It is recommended that individuals discuss with their healthcare provider if exogenous ketones are appropriate to use for them.

The Benefits of Exogenous Ketones

Since the objective behind taking exogenous ketones is to put you in a deeper state of ketosis, it’s no surprise that companies make the same benefit claims as the ketogenic diet itself, including:

• Increase mental clarity and focus
• Increase energy and physical performance
• Burn more fat
• Decrease hunger
• Weight loss
• Decrease inflammation

Exogenous Ketones for Weight Loss

Ketone supplements are not a good substitute for the ketogenic diet. When taking exogenous ketones, the body shuts down production of its own endogenous ketones, which can dampen lipolysis which means the body is not breaking down its own fat for energy. That means your body is using the exogenous ketones for energy first, and this can be counterproductive if weight loss is your goal.

On the other hand, elevated ketone levels can curb hunger which may result in eating fewer calories which can result in weight loss.

Exogenous Ketones for Physical or Athletic Performance

There are several new studies on improved athletic performance and supplementing with exogenous ketones. Many of these studies look at their short-term use, in which the data is still unclear but promising. 

In a randomized control trial that was conducted in 2016 which had five separate studies, researchers worked with 39 high-performance athletes to review the effects of supplementing exogenous ketones as the body’s primary fuel source to potentially create a positive physiological state for trained athletes. The results showed how this metabolic state of being in ketosis, using exogenous ketone ester supplementation, can improve physical endurance by using fat instead of carbohydrates for oxidative respiration. These findings are encouraging for high-performance athletes. 

Some studies have shown that exogenous ketones may significantly enhance endurance exercise performance and can blunt symptoms of athletic overreaching such as tiredness, loss of performance, and slow recovery. There are several trials underway, as more research is needed to make definitive statements on the use of exogenous ketones and improved athletic performance for endurance and strength training athletes, as well as untrained athletes. It is also important to identify the use of salts vs esters in athletic performance, as there is some indication that ketone salts could potentially hinder athletic performance.

Exogenous Ketones for Therapeutic Benefits

Clinical trials are ongoing for the use of exogenous ketones in neurological conditions, cancer, psychiatric conditions, Type 2 diabetes/metabolic disease, and many more. 

Alzheimer’s: In 2019, a large review study of multiple papers addressing the same question, was conducted on patients with Alzheimer’s disease using MCT oil to induce ketosis to improve cognition. Although MCT is not considered an exogenous ketone, it provides promise that exogenous ketone supplements in conjunction with the ketogenic diet could potentially have the same, or better effects. 

Parkinsons: Another clinical trial is now underway looking at the benefits of exogenous ketone esters in Parkinson’s disease patients. Several other studies are researching the benefits of exogenous ketones for neurodegenerative disorders in humans and animals. 

Epilepsy: It is well known that the ketogenic diet can be beneficial for seizure control in children with epilepsy by achieving high levels of ketosis endogenously. Preclinical data suggests that exogenous ketones could play a benefit to achieve these high levels of ketosis to supplement the diet.

Cancer: There are also new published articles in humans regarding the benefits of exogenous ketones for preserving muscle mass loss in patients with cancer.  Many studies reviewing cancer patients focus on the importance of measuring the glucose-ketone index (GKI).  It’s been found that maintaining a GKI <1 can reduce the progression of brain cancer. But getting to a GKI <1 requires very high ketone levels and low glucose levels. Many individuals struggle with getting to this level with diet alone, therefore exogenous ketones may be beneficial in this population to achieve this goal to supplement the ketogenic diet. Ongoing research in mice and humans is being studied to determine if the use of exogenous ketones with cancer patients may be a beneficial adjunct to traditional treatments.

Psychiatric: A review article in 2019 discussed the possibility that exogenous ketone supplementation-induced ketosis may be an effective therapeutic tool for psychiatric diseases, as adding ketone supplements to the patient’s therapeutic regimen may reduce symptoms such as neuroinflammation, anti-anxiety, and anti-depressive effects. There is emerging evidence in this field of study, which is encouraging for mental health disorders such as schizophrenia, bipolar disorder, anxiety disorders, major depressive disorder, among others. 

Diabetes: There are also new findings that raise the possibility that exogenous ketones may help those with impaired blood sugar control, such as individuals with insulin resistance and type-2 diabetes. 

Aging: A new pilot study (results to be released in 2024)is the first trial of its kind to look at the effects of ketone ester supplementation in the context of aging. Thirty healthy individuals over the age of 65 will take part in a 12-week double-blind, randomized, placebo-controlled study to see whether the benefits of ketone bodies to treat or prevent frailty in elderly adults, defined by walking speed, that have been observed in mice will translate to human beings.

Conclusion

There’s just not enough peer-reviewed research to make any strong conclusions in favor of ketone supplements quite yet but it’s an encouraging field of study. Although for certain clinical conditions, these supplements should not be used as a substitute for a ketogenic diet, but they may be useful as a complement to carbohydrate restriction.

Test, Don’t Guess

In keeping with our approach to all things ketogenic, we recommend you test your ketones after taking any exogenous ketone supplements to see if they are effective for you.  In the beginning, we suggest testing at 30 minutes, 1-hour, and 2-hour increments after ingesting the supplement.

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Keto Summer Squash and Zucchini Gratin

There’s much to love about this dish, starting with layers of perfectly cooked squash intermingled with an irresistible herb-kissed cream cheese sauce. Adding flavor and crunch is a parmesan-pork panko topping. Together, they make an epic side dish that’s approachable for weeknight meals but worthy of special occasions (Hello, Thanksgiving!). With easy prep and just 10 minutes of cooking time, you can have a creamy, bubbly, golden-delicious meal or side in no time.

Course Main Course, Side Dish, Dinner, Buffet, Quick & Easy, Kid-Friendly

Cuisine American, Gluten-Free

Servings 8 One Serving: 1/8 of a 8 serving recipe

Ingredients

• 2 Tbsp plus 2 tsp olive oil, divided
• 3 medium zucchini (about 6 ounces each), sliced into ¼-inch-thick disks
• 3 medium yellow squash (about 6 ounces each), sliced into ¼-inch-thick disks
• 1 tsp onion powder
• sea salt and freshly ground pepper
• 1 tsp dried thyme, oregano, or basil
• 1/2 cup heavy cream
• 4 oz cream cheese, cut into small pieces
• 1/2 cup grated Parmesan cheese, divided
• 2 Tbsp pork panko

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Instructions

• Preheat the oven to 450°F (230°C). Grease a 2-quart baking dish with 2 teaspoons of the olive oil.
• In a large skillet, heat the remaining olive oil over medium heat. Add the zucchini, squash, onion powder, 3/4 teaspoon salt, and ¼ teaspoon pepper. Cook, stirring occasionally, until zucchini and squash are crisp-tender, 6 to 8 minutes.
• Add the dried thyme, cream, and cream cheese and cook until thickened, 3 to 4 minutes. Remove skillet from heat; stir in 1/4 cup of the Parmesan.
• Spoon the mixture into a shallow 2-quart baking dish.
• In a small bowl, combine the remaining Parmesan cheese with the pork panko and season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
• Sprinkle the squash with the Parmesan-panko mixture and bake until the top is golden brown and bubbling, about 10 minutes. Serve right away.

Notes

• You can skip a step and an extra dirty dish by cooking the squash in an ovenproof skillet, adding the topping, and sliding the skillet into the oven.
• Want to make it vegetarian? Skip the pork panko and just top the gratin with the cheese.

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Keto Chicken Chile Verde

There are so many things to love about this dish! Let’s start with the chicken. It’s moist, tender, and braised and it’s partnered with a rich, bright green chili-kissed sauce. Then there’s the timing: it takes just 30 minutes to cook in an Instant Pot and all you have to do is throw in all the ingredients to get it done! See? Easy to love indeed! Like it hot, hot, hot? Swap in serrano chilis for the jalapeños. Or if you prefer a more mild flavor in your keto chicken dish, tame chili heat a bit by removing the seeds and ribs. By the way, you can still make it if you don’t have an Instant Pot. Just combine the chicken, tomatillos, jalapeños, shallot, green chile peppers, cumin, oregano, salt, and pepper with a few tablespoons water in a 4-quart Dutch oven or oven-safe pot with a lid, bring to a boil over low heat, stirring occasionally, then reduce heat to a simmer, cover, and let simmer until chicken is falling apart fork tender, about 1 hour.

Course Main Course, Lunch, Dinner, Quick & Easy

Cuisine Mexican, Gluten-Free

Servings 6 One Serving: 1 cup

Equipment

• Instant Pot

Ingredients

• 1½ lb boneless, skinless chicken thighs
• 3/4 lb tomatillos, quartered, husks discarded
• 2 jalapeño chilis, roughly chopped, stems discarded
• 2 Tbsp diced shallot
• 1 (4-oz) can mild or hot diced green chile peppers, preferably Hatch brand
• 1½ tsp ground cumin
• 1 tsp dried oregano
• 2 tsp sea salt
• 1 tsp freshly ground pepper
• 3/4 cup loosely packed fresh cilantro leaves and fine stems, divided
• 2 avocados, sliced
• 6 Tbsp sour cream

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Instructions

• Turn on a 6-quart or larger Instant Pot to the Sauté setting and select high heat. Let it heat until the setting indicates HOT.
• In the hot Instant Pot, combine the chicken, tomatillos, jalapeños, shallot, green chile peppers, cumin, oregano, salt, and pepper. Stir while it heats until gently sizzling, 2 to 3 minutes. Lock on the lid, turn the valve to the seal position, and program to pressure cook on high for 15 minutes. After 15 minutes, release the pressure manually by turning the top valve to the venting position.
• When the pressure has released, carefully remove the lid, transfer the chicken thighs to a bowl, and set aside. Add two-thirds of cilantro to the mixture in the pressure cooker. Use a potato masher or wooden spoon to mash up the sauce a bit but still a bit chunky.
• Use 2 forks to shred the chicken, then return it to the sauce. Stir to combine, salt to taste, if necessary.
• Transfer to bowls, garnish with avocado, sour cream, and the remaining cilantro.

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Keto Sesame-Crusted Tuna with Peanut Butter Noodles

Thick-cut tuna and low-carb noodles become totally seductive when partnered with a fragrant, spice-kissed peanut butter sauce in this hearty, one-skillet showstopper that comes together in under 30 minutes. If you don’t have a big skillet, sear the tuna in batches to not overcrowd them during cooking. Want it spicier? Add more Sriracha!

Course Main Course, Dinner

Cuisine Asian, Dairy-Free, Gluten-Free

Servings 4 One Serving: 6 oz tuna + 1/4 package noodles

Ingredients

• 4 (6 oz) yellowfin tuna steaks
• 6 Tbsp black and white sesame seeds
• 6 Tbsp gluten-free tamari, divided
• 3 Tbsp toasted sesame oil, divided
• 3/4 tsp freshly ground pepper
• 2 Tbsp seasoned rice vinegar
• 2 Tbsp sugar-free creamy peanut butter
• 2 garlic cloves, finely minced
• 1 Tbsp peeled and minced fresh ginger
• 1 tsp Sriracha or other hot sauce
• 1 Tbsp avocado oil
• 2 (7-oz) packages Shirataki noodles, rinsed and drained (like Miracle noodles)
• 1/4 cup sliced green onions (2 green onions, white and green parts)

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Instructions

• Pat the tuna steaks dry with a paper towel; set aside on a plate. Spread the sesame seeds on another plate in a thin layer.
• In a small bowl, whisk together one-third of the tamari, one-third of the sesame oil, and all of the pepper. Drizzle the mixture over the tuna steaks, gently turning them around to coat. Gently dip the steaks, including the sides, in the sesame seeds, pressing gently to ensure they stick and completely cover.
• In a small bowl, combine the remaining tamari and sesame oil with the rice vinegar, peanut butter, garlic, ginger and Sriracha. Whisk until smooth.
• In a large nonstick or cast-iron skillet, heat the avocado oil over medium-high heat until it shimmers. Add the tuna steaks, and sear each side until the white seeds turn golden, 1 to 1 1/2 minutes per side. Using tongs, gently hold the steaks upright and sear the short sides, about 20 seconds per side. Transfer to a cutting board; let rest.
• Using the same skillet over medium-low heat, add the drained noodles and sauce. Toss to combine.
• Divide the noodles between dinner plates. Sprinkle with the green onion. Using a sharp chef’s knife, cut the tuna steaks into ½-inch thick slices . Arrange the slices over the noodles and serve.

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Keto Cheesy Daikon "Potato Gratin"

Looking for a version of the cheesy, rich comfort food that conjures up all of the good feels of this classic side dish but without the high carb count? Look no further. A quick boil of daikon radish slices mellows out the radish “bite” and tenderizes them enough to ensure that every bite of this keto potato gratin is deliciously fork-tender. If you can’t find daikon radish at your local supermarket, check out your nearest Asian grocery store.

Course Side Dish, Kid-Friendly

Cuisine French, American, Gluten-Free, Vegetarian

Servings 10 One Serving: 1/10 of a 10 serving recipe

Ingredients

• 1 (2 lb) daikon radish, peeled
• 1½ tsp sea salt, plus more
• 3 Tbsp butter, divided, plus more for greasing the aluminum foil
• 1½ cups heavy cream
• 3/4 tsp pepper, plus more as needed
• 1 tsp dried thyme
• 1 tsp onion powder
• 1/2 tsp garlic powder
• 1 cup (3 oz) shredded sharp cheddar cheese
• 1 cup (3 oz) shredded Gruyere cheese
• 1/4 cup Parmesan cheese

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Instructions

• Fill a large pot three-quarters full with water, then bring it to a boil over high heat.
• Cut the daikon radish crosswise into 2 or 3 pieces. Using a mandolin or a very sharp knife, slice the daikon into thin ⅛-inch slices.
• Add 1 tablespoon of salt to the boiling water. Add the sliced daikon and cook until they’re tender but still holding their shape, about 10 minutes. Drain the daikon into a large colander set in the sink, then gently rinse them with cold water. Once drained, pat the slices dry with clean kitchen or paper towels.
• Preheat the oven to 350°F (175°C). Position a rack to the upper third of the oven. Use one-third of the butter to grease an 8 x 10-inch casserole dish. Coat one side of foil big enough to cover the baking dish with a bit of butter.
• In a small saucepan over medium-high heat, heat the cream, salt, pepper, thyme, onion powder, and garlic powder until simmering around the edges. Reduce the heat to low and simmer until the liquid has reduced by about one-third, 6 to 8 minutes. Turn off the heat, stir in the remaining butter, and set aside.
• In a small bowl, combine the shredded cheeses. In the prepared casserole dish, layer a third of the daikon slices, slightly overlapping. Sprinkle one-third of the cheese on top. Repeat until you have three layers of daikon slices. Sprinkle the remaining cheese on top. Pour the reduced cream mixture over the layers. Cover the gratin with prepared aluminum foil and bake until the cheese is light golden brown and the liquid is bubbling around the edges, about 45 minutes. Remove, reserve the foil, sprinkle the gratin with Parmesan cheese, and bake, uncovered, for 15 minutes more. Switch the oven setting to broil, then briefly broil until the gratin crust is deep golden brown and bubbling, 1 to 2 minutes.
• Remove the gratin from the oven and cover with the reserved foil. Let stand and set for 10 minutes. Serve.

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Keto Jambalaya

The delicious, layered flavors of our take on the Louisiana classic belies its rather quick and easy assembly. Bonus: leftovers keep, covered and refrigerated, for three days.

Course Main Course, Dinner

Cuisine Gluten-Free, Cajon/Creole

Servings 6 One Serving: 1-1/2 cup

Ingredients

• 1 (10-oz) package frozen cauliflower rice
• 4 Tbsp olive oil, divided
• 2 Tbsp gluten-free Creole seasoning (like Tony Chachere's Original Creole Seasoning, divided)
• sea salt and freshly ground pepper
• 1 lb boneless, skinless chicken thighs, cut into 3/4-inch pieces
• 3 stalks celery, sliced about 1/2-inch thick
• 2 red bell peppers, cut into large dice (3 cups total)
• 12 oz andouille sausage, sliced into 3/4-inch disks
• 1 Tbsp tomato paste
• 2 Tbsp butter
• 1/2 lb medium peeled, deveined shrimp

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Instructions

• Preheat the oven to 400°F (205°C). Line a rimmed baking sheet with aluminum foil or parchment paper.
• On the prepared baking sheet, combine the cauliflower rice, 1 tablespoon of the olive oil, 1½ teaspoons of the Creole seasoning, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Toss to evenly distribute, then roast, tossing occasionally, until the cauliflower rice is dry and a bit crispy-edged, about 12 minutes.
• Meanwhile, season the chicken pieces evenly with 1-1/2 teaspoons of the creole seasoning, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
• In a 4 to 6-quart pot oven over medium-high heat, heat 1 tablespoon of the olive oil. When hot, add the chicken and cook, turning frequently, until browned on all sides, 5 to 6 minutes total. Remove the chicken to a plate. Reduce the heat to medium and add the celery, peppers, and sausage. Cook, stirring occasionally, until the vegetables are softened and the sausage is seared in places, 4 to 5 minutes.
• Add the tomato paste and the remaining 1 tablespoon Creole seasoning, and toss to combine. Add 1/2 cup of water and scrape up any bits from the bottom of the pan. Let the mixture come to a simmer and thicken up a little, 2 to 3 minutes.
• Reduce the heat to low and stir in the butter. When incorporated, gently stir in the shrimp and chicken and cook until shrimp is slightly opaque and a little “white” in color, 3 to 4 minutes.
• Stir in the cauliflower rice, season to taste with salt and pepper, and serve.

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Keto Almond Cake

With this simple, one-bowl recipe you can whip up a fantastic, buttery, nutty, crunchy-topped French keto cake anytime! Dial up the decadence by serving it with freshly whipped cream and berries – just make sure to recalculate the macros with any changes or additions.

Course Dessert, Snack, Kid-Friendly

Cuisine French, Gluten-Free, Vegetarian

Servings 12 One Serving: 1 slice

Ingredients

• 1/3 cup sliced almonds
• 10 Tbsp softened butter, divided, plus more for greasing
• 1¼ cup plus 3 Tbsp powdered erythritol-based sweetener, divided
• 5 large eggs, room temperature
• 2 cups fine almond flour
• 1 tsp baking powder
• sea salt
• 1 tsp almond extract
• 1 tsp vanilla extract

IMPERIAL - METRIC

Instructions

• Preheat the oven to 350°F (175°C). Grease a 9-inch cake pan with a thin layer of butter, then layer on a circle of parchment paper to just cover the bottom of the pan, then grease the paper. Set aside.
• Scatter the almonds in a single layer on a rimmed baking sheet. Toast until golden, tossing once during cooking, 4 to 6 minutes. Let cool.
• In the bowl of a stand mixer fitted with the paddle attachment (or a large bowl, and using an electric hand mixer), combine 8 tablespoons of the butter and 1¼ cups of the powdered sweetener. Beat on medium speed, scraping down the sides of the bowl as necessary, until the mixture is pale yellow, light and fluffy, 1 to 2 minutes. Beat in the eggs one at a time until incorporated into a curdled-looking thin batter.
• In a medium bowl, whisk together the almond flour, baking powder, and ½ teaspoon salt.
• With the mixer at medium speed, add the flour mixture a little at a time to the egg mixture until combined. Mix in the almond and vanilla extracts.
• Pour the batter into the prepared cake pan. Bake, rotating once during cooking, until the top is deep golden and springs back when lightly touched and a toothpick inserted into the center comes out clean, about 45 minutes.
• Let cool on a wire rack for 15 minutes. Slide a small knife around the edges to release and invert the cake and place it on a wire rack set over a baking sheet to cool completely.
• Melt the remaining 2 tablespoons butter in a small saucepan over medium heat. Whisk in the remaining 2 tablespoons of the powdered sweetener and a few teaspoons of water. Add the toasted almonds, toss to combine, and quickly pour over the top of the cake, using a small spatula or fork to evenly distribute.
• Sprinkle with the remaining 1 tablespoon powdered sweetener and serve.

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Keto Cauliflower-Herb Casserole (a Savory Kugel)

A savory, herby keto riff on kugel, a traditional Jewish comfort food, this fantastic dish has a cauliflower base instead of noodles or potato and uses almonds and almond flour in place of matzoh. Swap in your favorite herbs, or add a spoonful or more of Dijon mustard to the eggs if you want a perkier flavor, recalculating the macros if you make any changes or additions. Make ahead tip: this keto casserole can be prepped 8 hours ahead, covered, and refrigerated, then baked just before you’re ready to serve it.

Course Side Dish, Kid-Friendly

Cuisine Jewish, Dairy-Free, Gluten-Free, Vegetarian

Servings 9 One Serving: 1 slice

Ingredients

• 6 Tbsp olive oil, divided
• 8 cups cauliflower florets, from 1( 2-lb) head, broken into like sizes for even cooking
• 2 tsp sea salt, plus more for salting cooking water
• 1 cup (3 oz) chopped leek, white and pale green parts only (from about 1 small leek)
• 1/3 cup almond flour
• 4 large eggs, room temperature
• 3/4 tsp freshly ground pepper
• 3/4 cup chopped fresh parsley, divided
• 3/4 cup chopped fresh dill, divided
• 1/3 cup sliced almonds

IMPERIAL - METRIC

Instructions

• Preheat the oven to 350°F (180°C). Grease a 9 by 9-inch baking dish with 1 tablespoon of the olive oil.
• Bring a large pot of water to a boil. Add the cauliflower and a tablespoon of salt to the water and cook until tender but not falling apart, about 8 minutes. Drain well. Transfer to a large bowl, then roughly mash with potato masher or wooden spoon, leaving it a bit chunky.
• In a medium skillet, heat half of the remaining oil over medium heat. Add the leek and cook, stirring occasionally, until tender and just beginning to color, about 5 minutes, then add the leeks and the almond flour to the cauliflower mash and toss to combine.
• In a medium bowl beat the eggs, stir in the salt, pepper, and one-third each of the parsley and dill. Gently mix the egg mixture into the cauliflower to combine. Spread the cauliflower mixture evenly into the prepared dish.
• In a medium bowl, combine the almonds with the remaining chopped herbs and oil, toss to blend. Sprinkle evenly over the cauliflower.
• Bake uncovered until set, beginning to brown on top, and a bit bubbly around the edges, 30 to 35 minutes. Let stand for 10 minutes.

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