Sure, the ketogenic diet gives you permission to load your plate with fat, but for those more used to the Standard American Diet (SAD), sticking with the approach may pose challenges on the carbohydrate front. As the 2015–2020 U.S. Dietary Guidelines note, the SAD is high in added sugar, saturated fat, and sodium. You’ll find those things aplenty in refined-carb foods such as cake, cookies, potato chips, pretzels, and fried foods, and often in processed “white” foods including white pasta and white bread.
On the keto diet, you’ll limit all carbs, whether they’re complex or refined, to only 5 to 10 percent of your daily calories. At the same time, between 60 and 80 percent of your calories will come from fat, and the remaining calories will come from protein, meaning you’ll eat foods with this macronutrient in moderation.
Foods you can eat on the keto diet include grass-fed beef and dark meat chicken, nonstarchy veggies, oils, and certain nuts, seeds, and a little fruit and dairy. As for comfort foods? They’re off-limits — that is, unless you’re willing to tweak your recipe a bit.
Here, we’ve rounded up 10 keto diet friendly recipes for classic comfort foods. These meals can be smart substitutes for their traditional counterparts, but as with all foods you’ll eat on this restrictive plan, you’ll want to look at your diet holistically when choosing how to fill your plate. And because these foods are not always high in healthy fat, you’ll want to eat them in moderation.
When in doubt, consider working with a registered dietitian who’s familiar with low-carb dieting. These nutrition professionals can help you figure out if keto is safe for your individual health, and if it is, help you build the healthiest keto diet possible and count carbs without going crazy.
Now right this way for comfort food — keto-style.
Keto Diet Pancakes With Almond and Coconut Flour
Before you adopted the keto diet, you may have enjoyed brunching with friends over a stack of warm, fluffy pancakes, and you may be hungering for this comforting breakfast staple yet again. Luckily, this version will fit your plan, with only 3 grams (g) of net carbs per serving. Net carbs are not an official macronutrient that nutritional authorities recognize, but keto dieters often count carbs this way — by taking the total carbs and subtracting fiber and sugar alcohols. Net carbs indicate how much of the total carb content your body will digest.
In this keto pancake recipe, you’ll swap the usual grain flour for almond and coconut flours, so you can reduce the carbohydrate without losing the flavor and texture you love.
Get the recipe at Wholesome Yum.
RELATED: 10 Grab-and-Go Keto Diet Snacks
Keto Fried Chicken With Crumbled Pork Rinds
You already know that poultry is fair game on the keto diet. But crispy fried chicken, which packs about 11.6 net carbs per 100 g serving, isn’t normally permitted. This recipe, though, allows you to enjoy all the juicy goodness of the Southern comfort food with next to no net carbs. By replacing the flour coating with crumbled pork rinds, you can indulge with only 1 g of net carbs per serving.
Get the recipe at The Little Pine.
Keto-Friendly Sliced Bread With Only 5 Ingredients
Former carb eaters on the keto diet often reminisce about noshing bread, and with this recipe, you can make your dream come true. With only five ingredients needed to whip it up, this almond- and coconut-flour-based bread contains only 1 g net carbs.
Get the recipe at Wholesome Yum.
RELATED: How to Make Keto Diet-Friendly Bread in the Microwave
2-Ingredient Keto Peanut Butter Cookies
Save for a handful of fruits you can eat in moderation, sweets aren’t allowed on the ketogenic diet. But this ridiculously simple, two-ingredient cookie is an exception. With only 3 g of net carbs per serving, this recipe can satisfy your sweet tooth while keeping you on track.
Get the recipe at Low Carb So Simple.
Chocolate Keto Doughnut With Stevia or Powdered Erythritol
Doughnuts might be one of the first foods that come to mind when you think about junk food, so it’s no surprise the treat is off-limits for keto dieters. This gluten-free, sugar-free, and low-carb version puts a keto-friendly twist on the beloved dessert. To make them, you’ll swap refined flour for almond flour, and stevia or powdered erythritol for white sugar. The result? A scrumptious treat that comes in at only 2 g of net carbs per doughnut. One warning, though: You’ll want to eat these in moderation, as erythritol can upset your stomach if you overdo it, notes a review published in October 2016 in the International Journal of Dentistry.
Get the recipe at Sugar Free Londoner.
RELATED: A Detailed Guide to Ordering Fast Food on the Keto Diet
Zero-Carb, Keto-Friendly Gummy Candy
Candy and the keto diet are two things that don't go together — until now. This easy-to-make gummy recipe allows you to enjoy all the sweetness you love with 0 g net carbs. With just three simple ingredients, you can enjoy candy again anytime you want it. Watch this blogger’s video tutorial to see how easy it is.
Get the recipe at Step Away From the Carbs.
Irresistibly Cheesy Low-Carb Pizza
Sure, many cheeses (including cheddar, blue, and feta) are fair game on the keto diet, but what about pizza? You guessed it: nope. Traditional pies are not keto-friendly because they’re loaded with carbs in the crust. One slice of pepperoni pizza from Pizza Hut has a whopping 28.7 g of net carbs. But you can cut that number way down with this clever recipe, which takes advantage of low-carb coconut flour for the crust. Top your creation with keto-friendly fixings like asparagus, spinach, and bacon, and rest assured you’ll be coming in at only 2 g net carbs per one-slice serving.
Get the recipe at Wholesome Yum.
Keto Zucchini Beer Mac and Cheese
Few things offer as much comfort as a warm and cheesy bowl of macaroni and cheese. Yet the traditional kind can clock in with as many as 45 g net carbs per cup — more carbs than you would likely want in an entire day on your keto diet. Instead, try this delicious Zucchini Beer Mac and Cheese recipe, which has only 6 g net carbs. Replacing white noodles with zucchini not only cuts the carbs but also offers fiber and additional nutrients such as potassium, magnesium, and zinc.
Get the recipe at The Keto Queens.
Keto-Friendly Homemade Ice Cream
Who knew it could be so simple to make homemade ice cream? This four-ingredient recipe is perfect for anyone on keto and produces a bowl of your favorite frozen dessert in just minutes. By replacing dairy milk with coconut milk, you cut the carbs without losing the flavor. And with only 2 g of net carbs per serving, you can even consider having a second scoop.
Get the recipe at Chocolate Covered Katie.
RELATED: Is Keto Cycling the Key to Mastering the Keto Diet?
Keto Diet Snacking Soft Pretzels
Warm and salty soft pretzels are a staple at state fairs and sporting events alike. But you’d be hard-pressed to find a low-carb, keto-friendly version in public venues. Control your macronutrients by baking your own with this recipe for low-carb, bite-size pretzels, which have only 2 g of net carbs per serving, thanks to their use of almond flour rather than refined white flour. You’ll create that same mouthwatering snack you love and crave — sans guilt.
Get the recipe at The Keto Queens.
Kelly Kennedy, RDN, LDN
Medical Reviewer
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.
Erin Palinski-Wade, RD, CDCES, LDN
Author
Erin Palinski-Wade, RD, CDCES, is a registered dietitian, certified personal trainer, and certified diabetes care & education specialist. A nationally recognized nutrition and fitness expert, she has contributed her expertise to national media outlets such as the Good Morning America, Today, The Dr. Oz Show, and the New York Post.
Palinski-Wade operates a private practice in New Jersey where she specializes in diabetes, weight management, sports nutrition, and cardiovascular disease. She owns and operates the blog, Healthy Mom, Happy Family, showing busy women living with diabetes how to make time for health, even when they feel like they have no time for themselves. She also offers nutrition counseling support and online nutrition education courses on her website.
She frequently serves as a media spokesperson, nutrition consultant, and keynote and TEDx speaker. She is the author of multiple publications including the 2 Day Diabetes Diet, Belly Fat Diet For Dummies, Walking Off the Weight For Dummies, and co-author of Flat Belly Cookbook For Dummies.
Palinski-Wade currently serves on the Nutrition Advisory Board for the College of Saint Elizabeth.
Follow her on Instagram @erinpalinskiwade or on her blog at erinpalinski.com.