Have you ever wondered what seasonings can I use on keto? You may have heard the term “keto” thrown around lately and wondered what it was. Keto is a type of diet with strict guidelines for foods you can eat, foods you cannot eat, and specific carb limits that vary depending on your goals with the diet. One of these rules includes not counting calories or carbs; instead, we count our net carbs (total carbs minus fiber). We also count our macronutrients: fat, protein and carbohydrate grams.
So what seasonings can be used on keto? There are many types of spices that are 100% ketogenic-approved while still adding flavor to your food! Below are some examples of how spice combinations work well in various dishes.
Keto Seasonings Examples
Pepper – Pepper is a good source of Vitamin K, which is an essential vitamin for general health. It also has anti-inflammatory properties which can be helpful in reducing inflammation throughout your body. Black pepper goes well with meats, especially grilled meats. White pepper goes best with seafood dishes.
Paprika – Paprika contains high amounts of vitamin C. It can be used to add a red color to foods, such as meats and cheeses, especially cheddar cheese.
Cayenne – Cayenne is a great way to add spice without too much carbohydrate intake. Capsaicin in cayenne has been found to improve blood flow and may be beneficial for heart health by reducing cholesterol buildup in the arteries. Cayenne goes well with most meats and vegetables, such as mushrooms and green beans.
Salt – Salt is an essential mineral for our body to function properly. When following a ketogenic diet, specifically choosing unprocessed salt like sea salt or Himalayan pink salt can help provide electrolytes to prevent dehydration and low blood sugar. Salt can be used on almost any food, but goes best with meats and vegetables that naturally lack saltiness like zucchini and cucumbers.
Sugar-free sweetener – Sugar-free sweeteners like stevia and monk fruit add a low glycemic index sweetness while keeping carbohydrate grams low for keto diets. These sugars can be used in most beverages and baked goods.
Keto Mexican Rice
- 1 tbsp butter
- 3 oz mushrooms, chopped
- ½ red onion, finely chopped
- 2 cloves garlic, minced
- 1 cup cauliflower florets, grated to rice consistency
- ¼ cup cilantro leaves, finely chopped and divided
- salt and pepper to taste
1. Cook onions, garlic, and cauliflower together in a microwave safe bowl until onions are translucent. Add spices to the cauliflower mixture and stir well.
2. Meanwhile heat butter in pan over medium high heat.
3. Add mushrooms to the pan with salt and pepper until they start to brown slightly on all sides (about 5 minutes).
4. Add cauliflower and onion mixture to the pan with mushrooms. Cook for about 5 minutes, stirring occasionally.
5. Remove from heat and add ¼ cup cilantro leaves
6. Before serving garnish with remaining cilantro leaves
Beef and Broccoli
- 1 lb. Ground Beef
- ½ Tbsp. Chili Powder
- 2 tsp. Garlic, finely chopped
- 1 tsp. Paprika
- 1/4 tsp. Salt
- 1/4 tsp. Pepper
- 3 Cups Broccoli Florets, stems removed
- 2 Cups Cauliflower Florets, stems removed
- ¼ Cup Coconut Aminos or Tamari Sauce
- 2 Tbsp. Sesame Oil
- 1/4 Cup Water
- In a large skillet, brown beef and add all spices and seasonings (not including coconut aminos or tamari sauce; it is better to save these for later).
- Then add cauliflower and broccoli florets.
- Add water, cover with lid, and steam until the broccoli is bright green and cauliflower is soft (about 5 minutes).
- Remove lid, add coconut aminos or tamari sauce, and cook until sauce has been absorbed.
- Finally, add sesame oil, mix well once more, and serve.
Mexican Keto Chicken
- 2-3 boneless, skinless chicken breasts
- 1 cup of chopped roma tomatoes
- 1 tablespoon dried cilantro leaves, crushed in your hands
- 1 teaspoon oregano
- 1/4 teaspoon minced garlic
- 1/4 onion powder
- 1/2 teaspoon ground cumin
- Salt and Pepper to taste
- 1/4 cup of salsa
- 2 tablespoons of Pecorino Romano cheese
- Cut the chicken into cubes and brown them over medium heat in a large skillet.
- Add the tomatoes, cilantro, oregano, garlic, onion powder and ground cumin.
- Season with salt and pepper to taste.
- Let it simmer for about ten minutes.
- Serve with cheese on top.
Keto is a diet that restricts carbs and emphasizes fats. This can make it difficult to find seasonings, especially if you’re used to relying on sugar or salt for flavor. Thankfully there are many spices that work well with keto cooking. We’ve provided some tips below about the different types of seasonings as well as their uses in recipes like Mexican Keto Chicken (which has only 5 net carbohydrates per serving). If you’ve found yourself asking what seasonings can I use on keto, hopefully this has helped you out!