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Keto food focus

The Keto Food List: What to Eat, Limit and Avoid

Keto keeps carbs very low (roughly 20-50g a day) so your body burns fat for fuel. Here's exactly what fills the plate, and the quick health bonus each food brings.

Reviewed by an Accredited Practising Dietitian (APD) Updated Aug 2026

Easy 30-minute recipes Want the science behind keto? Read the full guide

A keto flat-lay of salmon, eggs, avocado, greens, olive oil, cheese and nuts

Eat Freely

Very low in carbs, the foundation of the plate.

Proteins & seafood virtually zero carbs

Eggs

Carb-free, filling, moderate protein.

Rich in choline and the eye-supporting antioxidants lutein & zeaxanthin.¹

Salmon & oily fish

Mackerel, sardines — zero carb, quality fat + protein.

A source of omega-3s (EPA & DHA).²

Chicken, beef, lamb, pork

Carb-free complete protein.

Source of B12, iron and zinc.

Very-low-carb vegetables <5g carbs/100g

Spinach ~1g/100g

Huge volume for almost no carbs.

Source of folate, vitamin K and lutein.

Zucchini ~2-3g/100g

The pasta swap (zoodles).

Source of vitamin C and potassium.

Cauliflower ~3g

Rice / mash swap.

Cruciferous; source of vitamin C and folate.

Avocado ~2g net, ~7g fibre

Low-carb, healthy-fat hero.

High in potassium and fibre.

Also freely: lettuce, cucumber, asparagus, kale, cabbage, broccoli, mushrooms, olives.

Fats & oils zero carb

Extra virgin olive oil

Everyday cooking and dressing fat.

Rich in monounsaturated fat and polyphenols.

Butter, avocado & coconut oil

Zero-carb cooking fats.

Dairy (full-fat) & nuts

Hard cheese, cream, Greek yoghurt

Full-fat, small serves.

Source of calcium and protein.

Macadamias, pecans, walnuts, almonds, chia, flax

Low-carb crunch and healthy fats.

Source of fibre, vitamin E and magnesium.

The keto plate

~70% fat · ~20% protein · ~10% carbs. Build most meals from the "eat freely" foods above, fat-forward, protein moderate, carbs kept to leafy, low-carb veg.

In Moderation

Fine in small amounts, the carbs add up against a 20-50g ceiling.

Berries — strawberries, raspberries (small handfuls) Capsicum, tomato, Brussels sprouts, green beans Cashews, pistachios Milk & sweetened yoghurt (lactose adds up)

Avoid

These push carbs past the ketosis threshold.

Grains & starches — bread, pasta, rice, cereal, oats, potatoes, corn Sugar & sweet drinks — lollies, soft drink, juice, honey Most fruit — banana, grapes, mango, apple Legumes — beans, lentils, chickpeas Root veg — carrot, parsnip, sweet potato

Swap this for this

PastaZoodles

RiceCauliflower rice

Potato mashCauliflower mash

BreadLettuce wrap

20-minute keto dinners

Three fast, weeknight-friendly recipes. Each serves 4. Metric.

Top tips for keto cooking

Choose non-starchy vegetables such as leafy greens, zucchini, cauliflower, broccoli and cucumber.
Use unsweetened sauces and check spice blends, dressings and processed meats for hidden sugars or starches.
Keto does not mean unlimited fat, use oils, cheese, avocado and nuts in deliberate portions.

These are general recipe ideas, not medical advice. Product formulas vary, check labels for allergens, gluten, added sugars and carbohydrate content.

1. Turkey Taco Lettuce Wraps

20 minutes Serves 4

Ingredients

Turkey mince	600 g
Cos lettuce leaves	320 g
Avocado, diced	240 g
Cheddar, grated	120 g
Tomato, diced	160 g
Sour cream	120 g
Olive oil	15 g
Ground cumin	5 g
Smoked paprika	5 g
Garlic powder	3 g
Salt	4 g
Lime juice	30 g

Method

Heat olive oil in a frying pan over medium-high heat. Add turkey mince and cook for 6-7 minutes, breaking it up.
Add cumin, paprika, garlic powder and salt with 30 g water. Cook for another 2 minutes.
Spoon turkey into lettuce leaves and top with avocado, cheddar, tomato, sour cream and lime juice.

Diet swap tip

Crisp lettuce replaces taco shells, keeping the wrap format while removing most of the starch.

Why it's good for you

Turkey and cheddar provide complete protein, vitamin B12, zinc, selenium and calcium. Lettuce, tomato, avocado and lime contribute fibre, folate, potassium, vitamin C, carotenoids and monounsaturated fat.

Creamy garlic chicken and broccoli, overhead

2. Creamy Garlic Chicken and Broccoli

20 minutes Serves 4

Ingredients

Chicken breast cutlets	640 g
Broccoli florets	600 g
Cooking cream	200 g
Parmesan, finely grated	80 g
Chicken stock, gluten-free	150 g
Olive oil	20 g
Garlic, minced	15 g
Baby spinach	120 g
Salt	4 g
Black pepper	2 g

Method

Season chicken. Heat oil in a large pan and cook cutlets for 4 minutes per side, then set aside.
Add broccoli and stock to the pan, cover and cook for 3 minutes. Stir in garlic, cream, parmesan and spinach.
Return chicken to the pan and simmer for 2 minutes, until the sauce thickens and the chicken is cooked through.

Diet swap tip

Broccoli replaces potato, pasta or rice, adding volume and micronutrients with far fewer digestible carbohydrates.

Why it's good for you

Chicken and parmesan provide complete protein, calcium, phosphorus, selenium and vitamin B12. Broccoli, spinach and garlic contribute fibre, folate, vitamins C and K, beta-carotene and glucosinolates.

3. Salmon Avocado Cucumber Bowls

18 minutes Serves 4

Ingredients

Skinless salmon fillets, cubed	600 g
Cucumber, diced	400 g
Avocado, diced	300 g
Baby spinach	200 g
Mayonnaise, no added sugar	100 g
Lime juice	40 g
Olive oil	15 g
Tamari	25 g
Sesame seeds	20 g
Fresh ginger, grated	8 g

Method

Heat olive oil in a large pan. Add salmon and cook for 6-8 minutes, turning gently, until just cooked.
Mix mayonnaise, lime juice, tamari and ginger in a small bowl.
Divide spinach, cucumber and avocado between bowls. Add salmon, drizzle with dressing and scatter with sesame seeds.

Diet swap tip

Cucumber and spinach replace grain-based bowl ingredients; avocado and salmon provide fats suited to a keto-style meal.

Why it's good for you

Salmon provides complete protein, vitamin B12, selenium, vitamin D and omega-3 fats. Avocado, spinach, cucumber, lime and sesame contribute fibre, folate, potassium, vitamin C, vitamin E, magnesium and unsaturated fats.

Love the idea, short on time? We cook meals like these, portioned, fresh, delivered chilled.

See the range →

More quick ideas (inspiration only): Salmon with roasted zucchini ribbons + lemon-tahini drizzle · Chicken & halloumi traybake with capsicum · Steak with garlic-butter mushrooms + cauliflower mash · Baked eggs in avocado with crispy prosciutto · Zucchini-noodle carbonara with pancetta & parmesan · Prawn & chorizo skewers with rocket-avocado salad · Slow-cooked lamb with buttered greens.

Don't want to cook it? We already do

Keto without counting every carb

Don't want to count carbs or cook every night? THR1VE makes lower-carb meals with the net carbs shown per serve, real food, made fresh, delivered chilled.

See lower-carb meals

Made fresh, delivered chilled. Net carbs shown per serve.

Meals show carbs per serve and "lower-carb" is used factually. The benefit notes above describe general nutrition content and are not health claims about any THR1VE meal.

Keto food FAQs

Grains, sugar, most fruit, legumes and starchy veg, anything that spikes carbs past ~20-50g/day.

Yes, ~2-3g carbs/100g, one of the best low-carb veg.

Small amounts of berries; most other fruit is too high in sugar.

Olive oil, avocado, butter, nuts and oily fish.

General information, not personal medical advice. Keto isn't for everyone, if you're pregnant, have type 1 diabetes, kidney disease or a history of disordered eating, speak to your GP or an Accredited Practising Dietitian first.