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Free Printable: Low Carb & Keto Food List
Get It NowWhat I’ve Learned About Keto Meats
Once you figure out how to start a keto diet and calculate macros, the next hurdle to mastering this lifestyle is determining which keto foods work for a ketogenic way of eating. If you’ve seen the stereotypes, it’s probably no surprise that there are many keto meats you can eat!
The vast majority of options (including chicken, beef, pork, fish, and seafood) are very low carb and a great source of protein. That being said, I’ve learned a few things along the way:
- The most keto friendly meats come from grass-fed and pasture-raised animals, because they contain higher-quality fats than conventional meats.
- Fatty cuts (good marbling) will keep you more satisfied, and have more balanced macros for a high fat keto diet. But leaner cuts (which I often prefer) are just fine!
- Focus on unprocessed options. While processed meats can still be low in carbs, I recommend eating primarily unprocessed, whole foods. And read ingredient labels for hidden sugars or starches!
- Don’t forget the produce (unless you’re following a carnivore lifestyle). I always include (and recommend) keto vegetables and keto fruits together with keto meats for added nutrients.
I’ll explain everything you need to know, including the best meats for keto, what to watch for, answers to questions I often get, and my favorite keto meat recipes to help you stay in ketosis. You’ve got this!
The Best Meats For Keto
The vast majority of meats are great for a ketogenic diet! I’ve put together this comprehensive list to give you some ideas:
Red Meat
- All cuts of steak (both high-fat and lean) – including sirloin steak, flank steak, skirt steak, filet mignon, New York strip, etc.
- Roasts – including brisket, chuck roast, round, sirloin tip roast, etc.
- Other cuts of beef – including ground beef, ribs, etc.
- Beef broth (including bone broth)
- Goat
- Lamb
- Mutton
- Veal
Poultry
- All cuts of chicken – including chicken wings, thighs, drumsticks, chicken breasts, etc.
- Chicken broth (including bone broth)
- Duck
- Game hen
- Goose
- Turkey
Pork
- All cuts of pork – including pork steak, pork shoulder, pork tenderloin, pork loin, pork belly, hocks, ribs, etc.
- Bacon (sugar free)
- Ham (plain with no sugar or glaze)
- Hot dogs (sugar free)
- Pork rinds (chicarrones)
- Sausages (sugar free)
Game & Specialty Meats
- Bison
- Elk
- Organ meats, such as liver
- Rabbit
- Pheasant
- Wild boar, duck, or turkey
- Venison
Seafood
- Canned fish (no sugar added)
- Cod
- Halibut
- Herring
- Mackerel
- Mahi-mahi
- Rainbow trout
- Salmon
- Sardines
- Sea bass
- Shellfish, including crab and lobster
- Snapper
- Tilapia
- Tuna
- Any other fatty fish
Deli Meats
(Must have no added sugar!)
- Bologna
- Corned beef
- Deli chicken
- Deli ham
- Head cheese
- Mortadella
- Pastrami
- Pate or terrine
- Pepperoni
- Prosciutto
- Roast beef
- Salami
- Turkey
Meat Snacks
- Biltong
- Canned meats (no sugar or fillers added)
- Meat sticks (no sugar or fillers added)
- Sugar-free jerky
What To Watch For
There isn’t much issue with meat itself, but what you do need to look out for is added sugar or starch that can increase carb count. I always recommend reading the ingredients! The keto meats below might still work for your needs, but I often see hidden sugars especially in these:
- Cured meats
- Breakfast meats
- Deli meats
- Meat with glazes or sugary sauces
Common Questions I Get
Since not all meat is the best for keto, it’s easy to get confused about what to choose. Here is what I get asked most often about low carb meats:
- Can I eat lunch meat or processed meat on keto? It’s up to you. Lunch meats often contain 1-3 grams of carbohydrates per serving, as well as artificial preservatives (which will matter if you’re trying to eat clean keto). I still fit these keto meats into a low carb lifestyle, but try to choose options without added sugars or sulfites.
- What are the best cuts of meat for keto? Like I mentioned above, any cut can work for you, but the most keto friendly meats will contain more fat and marbling. This will help you maintain not only low carb but also a high fat diet. Personally, I’ve never emphasized this and just eat any unprocessed meats I like!
- How much meat can I eat on a keto diet? There is no one-size-fits-all answer to how much meat someone should eat, as it depends on your personal macros. Use my macro calculator to determine your ideal protein intake.
- Can I do keto without meat? Yes, you can! Although meat is an easy source of protein and fats, you can get them from a combination of eggs, dairy, and plants. It’s more challenging, but doable. Check out my vegetarian recipes for inspiration.
- Can I eat too much meat? Yes. I recommend hitting your protein goal but not exceeding it. Eating too much protein — even keto friendly meats — can lead to gluconeogenesis, which is when your body converts the protein to glucose. NIH explains how this works. The easiest way to figure out your protein goal is with my macro calculator.
My 15 Best Keto Meat Recipes
I’ve got a wide variety of recipes with keto diet meats that will keep you full and focused! Try my reader favorites:
Keto Meatloaf
One of the best keto hamburger meat recipes! This one cooks up moist and tender without the usual breadcrumbs. Serve with mashed cauliflower and green beans for a classic meal.
Air Fryer Whole Chicken
The secret to juicy meat and crispy skin on this chicken? It’s all about mixing creamy butter with herbs and layering it onto the meat!
Keto Pork Chops
These keto pork chops combine tender pork with a sweet and savory glaze for the perfect weeknight meal — all in just 20 minutes!
Bell Pepper Sandwich
A whole new way to use keto lunch meat! Layer halves of bell peppers with condiments like avocado oil mayo, plus your favorite veggies like spinach, cucumber, or tomatoes.
Keto Meatballs
Serve them with keto pasta or your favorite tomato or cream sauces — it’s one of the easiest keto recipes with hamburger meat!
Baked Lamb Chops
Lamb chops are higher in fat, so they’re one of the best keto meats for special occasions. My recipe makes them juicy and flavorful every time.
Keto Salmon
Many versions are savory, but my keto salmon recipe uses a sweet glaze made with a secret keto pantry staple. Just 1.1g net carbs and ready in 25 minutes!
Garlic Butter Steak Bites
Extra juicy bites of steak with the most irresistible garlic butter sauce that’s even better for your keto macros! If you prefer a whole steak, this ribeye steak recipe is excellent.
Taco Meat
This isn’t always a keto friendly meat, as sometimes the seasoning has sugar or starch, but mine is squeaky clean! Serve it up over my taco salad, in lettuce wraps, in almond flour tortillas, or even as a topping for my Chipotle keto bowl.
Cauliflower Grits And Shrimp
Shrimp is relatively lean, and this creamy recipe is a great way to turn it into a meal with healthy fats, a creamy sauce, and a light base. So much cheesy, Cajun flavor!
Gyro Meat
No fillers here! My easy keto ground meat recipe is rich and juicy, just like your favorite taverna or food truck. Wrap this gyro meat in keto pita bread, or serve over my Greek salad or cauliflower rice.
Prosciutto Wrapped Chicken
Double the meat, double the flavor! Pair with a simple side like broccoli or kale for an easy, elegant meal.
Juicy Burgers
My tips will help you make the juiciest burgers you’ve ever had! You can make them on the stovetop or grill, and to keep them keto friendly, enjoy in a lettuce wrap or on my keto burger buns. If you don’t want to fuss with handhelds, whip up my burger bowls instead.
Bacon Wrapped Hot Dogs
Two very keto friendly meats combined! Just skip the buns, or make my keto hot dog buns for serving. I also recommend sugar free ketchup.
Crack Chicken
If you love ranch, bacon, and melty cheese, this one’s for you! It’s one of my favorite keto meat recipes when I’m craving comfort food. Instead of a bun, pile it over a base of greens or even roasted rutabaga.
Keto Meats
2 Comments
David Clarke
0Where is the pork?
Wholesome Yum D
0Hi David, You can find pork in the list above.