37 Gluten Free Restaurant Copycat Recipes (Keto, Paleo, Vegan Options) (2024)

FAQs

What foods are keto and gluten-free? ›

Even Keto-friendly soups, sauces, stocks, processed meats, alcohol and dressings may contain gluten. So you have to watch out for those too. But in general, a clean Keto diet consists mostly of vegetables, meat, nuts, healthy fats, and eggs. It's gluten-free by design.

However, for most people to remain in nutritional ketosis, they need to avoid almost all food that contains wheat, barley, or rye. Gluten is a gastro-intestinal irritant that in the most prominent cases presents as celiac disease. It is also causally implicated in about 25% of people with irritable bowel syndrome.

According to Beyond Celiac you should aim to consume lean cuts of meat and poultry, fish and shellfish, low-fat dairy products, fruits, vegetables, beans and gluten-free whole grains like quinoa, brown and wild rice, amaranth, and millet.

Eating Gluten Free

However, gluten-free does not always mean low-carb, so read labels carefully. For example, you can find many gluten-free bread and pasta options that are still loaded with carbs. Of course, if you're also cutting processed foods from your diet, you won't have many labels to read.

A ketogenic diet cuts out the most inflammatory foods there are — refined grains and sugar — and replaces them with a variety of fatty, anti-inflammatory foods. The most anti-inflammatory foods you can add to your keto diet include turmeric, ginger, salmon, macadamia, walnuts, healthy fats, and leafy greens.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

A keto diet, in particular, is usually gluten-free because foods containing gluten have too many carbs to fit within the diet. However, you may find that some low carb and keto foods contain a small amount of gluten, especially jerky, sausages, soups and broths.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.

Can you eat gluten-free pizza on keto? ›

Gluten-free pizza still has a large number of carbs. When on a keto diet, one should take in more protein and healthy fats to counteract the lack of carbs in their diet. Gluten-free pizza has low levels of both, adding to the list of reasons why this dish does not make a good keto-friendly meal.

White Keto Bread - Zero NET Carbs - Keto Diet Approved - 2 Loaf Pack (2 x 18oz)

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Many gluten-free pastas are made from ingredients that are rich in carbohydrates, making them not very keto-friendly. There are, however, specialized low carb noodles that are also gluten-free, designed specifically for people on a ketogenic diet.

A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. It means eating only whole foods that don't contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta.