Making Keto Diet Easier
A keto diet is all about high-fat, low-carb eating, but not all fats are created equal! If you’re following keto, you need to focus on healthy, high-quality fats that provide energy, brain support, and overall wellness—while avoiding processed, unhealthy fats. Here are 16 of the best healthy fats to keep you satisfied, energized, and in ketosis!
1. Avocados
Avocados are a keto staple, packed with heart-healthy monounsaturated fats, fiber, and essential nutrients like potassium and folate. They help keep you full, support brain function, and improve heart health. Enjoy them sliced, mashed into guacamole, or blended into smoothies for a creamy, nutrient-dense fat source.
2. Olive Oil
Extra virgin olive oil is one of the healthiest fats on the planet, rich in antioxidants and anti-inflammatory compounds. It’s great for drizzling over salads, veggies, or keto-friendly bread, but avoid high-heat cooking, as it has a low smoke point. Stick to cold use or light sautéing to keep its health benefits intact.
3. Coconut Oil
Coconut oil is packed with medium-chain triglycerides (MCTs), which are quickly converted into energy by your body—perfect for staying in ketosis! Use it for cooking, baking, or even adding to coffee for a keto-friendly energy boost.
4. Grass-Fed Butter
Butter is a delicious and nutrient-dense keto fat, but grass-fed butter is even better! It contains higher levels of omega-3 fatty acids and vitamin K2, which help support heart health and brain function. Use it for sautéing, baking, or adding richness to keto meals.
5. Ghee (Clarified Butter)
Ghee is a lactose-free alternative to butter, making it perfect for keto lovers with dairy sensitivities. It’s loaded with healthy fats and fat-soluble vitamins and has a high smoke point, making it ideal for high-heat cooking.
6. MCT Oil
MCT oil is pure brain fuel! Extracted from coconut oil, MCT oil is quickly absorbed and converted into ketones for energy. It’s great for adding to coffee (hello, bulletproof coffee!), smoothies, or drizzling over keto meals to boost fat intake.
7. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish are packed with omega-3 fatty acids, which help reduce inflammation, improve brain function, and support heart health. Wild-caught salmon, mackerel, and sardines are excellent protein sources that provide high-quality fats. Enjoy them grilled, baked, or in salads.
8. Macadamia Nuts
Macadamia nuts are one of the best nuts for keto, as they are high in monounsaturated fats and low in carbs. Their buttery texture and mild flavor make them a delicious snack or a great addition to keto-friendly desserts and nut butters.
9. Almonds and Almond Butter
Almonds provide healthy fats, fiber, and protein, making them a great snack for keto. Almond butter is a delicious alternative to peanut butter (which can be higher in carbs). Just make sure to choose unsweetened versions to avoid hidden sugars.
10. Walnuts
Walnuts are a fantastic plant-based source of omega-3 fatty acids, which support brain and heart health. They’re great for snacking, adding to keto-friendly baked goods, or tossing into salads for an extra crunch.
11. Pecans
Pecans are one of the lowest-carb nuts, making them perfect for keto. They’re packed with monounsaturated fats and add a rich, buttery taste to meals and desserts. Eat them raw, roasted, or blended into keto-friendly pecan butter.
12. Chia Seeds
Chia seeds may be tiny, but they are full of fiber, omega-3s, and healthy fats. When soaked, they form a gel-like texture, perfect for making keto-friendly puddings, smoothies, or adding to yogurt. Since they’re high in fiber, they also help with digestion and gut health.
13. Flaxseeds
Flaxseeds are another great source of omega-3 fatty acids, fiber, and antioxidants. They help with inflammation and digestion, making them an excellent addition to keto smoothies, baked goods, or sprinkled over salads.
14. Cheese (Full-Fat Varieties)
Cheese is a high-fat, low-carb keto essential, packed with calcium and protein. Opt for full-fat, natural cheeses like cheddar, brie, gouda, and parmesan for the best benefits. Enjoy it melted, sliced, or paired with keto-friendly veggies.
15. Dark Chocolate (85% Cocoa or Higher)
Yes, chocolate can be keto-friendly! Dark chocolate (85% cocoa or higher) is rich in healthy fats and antioxidants while remaining low in sugar. Enjoy it as a snack, melted into coffee, or used in keto desserts for a satisfying treat.
16. Whole Eggs
Eggs are one of the most nutritious foods on keto, providing healthy fats, protein, and essential vitamins. They’re rich in choline, which supports brain health, and can be cooked in countless ways—scrambled, poached, boiled, or fried in butter.
Final Thoughts
Getting enough healthy fats on keto is key to staying full, energized, and in ketosis. These 16 high-fat, nutrient-packed foods will help you fuel your body, improve brain function, and support overall well-being while keeping your carbs low.
