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5 foods to eat on a keto diet

Posted by Jason & Karen Olliver on

The keto diet is all about fat – the good ones, of course. It cuts out the majority of carbs in favour of fat to send your body into what’s called ketosis, where it uses fat for energy instead of carbs. It’s become a popular choice for people looking to lose weight while still getting all the nutrients a healthy body needs. So what are some of the best staple foods of a keto diet? Read on to find out.


All fish is great on a keto diet, and oily fish such as salmon, sardines and mackerel in particular are high in omega-3 fats and virtually carb-free, making them an ideal component in your keto meals. As an added bonus, they’re great for your brain and heart as well. Try our Za’atar Spiced Salmon, Fish and Cauliflower Pie for a delicious keto-friendly fish dish that’s bound to satisfy.

Non-starchy vegetables

The key for eating your greens the keto-friendly way is to stay away from your underground veggies – including potatoes, carrots, kumara and onions, among others – and opt for leafy, above-ground vegetables instead. Cauliflower, broccoli, eggplant and spinach are all great keto options that are low in carbs but high in nutrients, vitamins and fibre.


An excellent (or egg-cellent, if you will) source of protein, eggs are an incredibly useful component of a keto diet as they’re so versatile. They can be eaten fried, boiled, scrambled or poached, in dishes such as quiche, omelettes or frittatas, or used to make keto-friendly pizza bases and even seed-based bread. Our new Bacon, Mushroom and Spinach Frittata comes with a fresh tomato and feta salad for a zingy flavour hit.



Free from carbs and rich in protein, B vitamins and important minerals, meat is well suited to those eating keto. Grass-fed meat is the healthiest option, with higher levels of omega-3 and linoleic acid. You don’t need to eat a great deal of meat on a keto diet – in fact, consuming too much protein can knock you out of ketosis – but fatty meats such as bacon, skin-on chicken and ribeye steak make a great addition. Our Smoked Beef Brisket is accompanied with lightly creamed cabbage – also a great keto-friendly vegetable – and spiced almonds for a restaurant-quality meal at home, and our Poached Chicken with a Braised Fennel Salad is a fresh, flavourful addition to our new keto selection that the whole family will enjoy.

Greek yoghurt

High-fat dairy is very well suited to keto, and the active cultures in real Greek yoghurt are super good for gut health (plus, they consume the sugars in the yoghurt for you – handy!). Natural, whole fat Greek yoghurt is lower in sugar, lactose and carbs than other types of yoghurt, making it very keto-friendly.


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