When my husband and I did Keto in 2020, we went hog wild. We bought ALL the Keto-specific products. We bought cheese by the cartload. We bought packages and packages of crunchy cheese snacks. We bought almond flour and flaxseed meal and xanthan gum. We bought avocado oil and MCT oil. We bought Keto pancake mix and Keto maple syrup. We bought Keto powdered erythritol and liquid stevia. We had all these plans to make Keto recipes and made many of them. But we found that a lot of the things we tried were either unpalatable or palatable only once or twice.
This time around, I have been trying to live without Keto recipes and Keto items as much as possible.
But I have found a few Keto-specific items that I really like. This is, perhaps, in part due to the passage of two years’ time. Keto still seems very popular, and I think more and more products have become available since 2020 – and the products that are coming out keep getting better and tastier.
My primary care doctor recommended two of the first Keto-friendly foods I tried this go-round, and they turned out to be two products that I really like:
Two Good Yogurt: Each container of yogurt contains 3 net grams of carbs. I don’t love this yogurt (it has a slight aftertaste, which I associate with stevia, and it is a little on the tangy side for my taste), so I don’t eat it every day. But it definitely scratches the yogurt itch. And it comes in a lot of different flavors, which adds some nice variety to my life. My favorite is mango, followed by raspberry and vanilla.
Protein Bread: My doctor told me that this was ONLY at Aldi’s, and so far, that’s the only place I can find it. (Strangely enough, Aldi also sells bread that has “Keto friendly!” on the wrapper, but turns out to be… a lot of carbs.) This particular bread has 4 grams of net carbs per slice. That is a lot – more than 20% of my daily allotted carbs – but sometimes I just need some bread. And I find that this bread is VERY satisfying. It tastes fine – nutty and wholesome. But more important, it is BREAD. My husband made a loaf of “Keto bread” in 2020, and it was NOT bread. It was crumbly and bitter and did not count as bread in my mind. But this protein bread is definitely bread in taste and texture. It’s pretty hearty, too, and since I usually pair it with cheese or avocado, it makes for a very filling, satisfying meal. I don’t eat it every day, so I remove a few slices and then freeze the rest. I find that it takes longer than most breads to toast – I like a nice, crunchy piece of toast. Putting it in the oven helps.
There are a ton of low-carb and “Keto” breads on the market lately… but I have only tried this one. Because of my experience in 2020, I am wary of spending money on foods I end up hating. But… I am curious about some things. The last time I went to Whole Foods, I found a low-carb bread that I want to try. It was out of stock, of course, but if I ever get my hands on it I will test it out and let you know.
One of the things that I crave the most while on Keto is pizza. And many of the Keto-friendly pizza options I have tried are not great. Most so-called “low-carb” crusts are not actually low-carb. Like the cauliflower pizza crust at Trader Joe’s is 16 grams of net carbs for one-sixth of the crust. If I am going to blow 16 grams of carbs on one meal, it better be for an entire pizza. I have made “Fathead Dough,” which is a low carb pizza dough… and it is so hard for me to make. It never comes together correctly. I think the one time I got it to work, it was fine, but it wasn’t worth the work or the frustration. Plus, it’s still 2 grams of net carbs per one-eighth of the total crust, which… again, I want to eat more than one slice of pizza, you know? And I want to be very clear: I am not eating pizza crust made out of chicken. That sounds… highly unpleasant. (Although my husband has tried it and thought it was fine.)
To address my pizza craving, I turned to tortillas. And I was pleasantly surprised to find several low-carb tortilla options. Here are my two favorites:
Protein Plant Powered Tortillas: Each of these tortillas has 3 grams of net carbs, and when you add sauce and cheese and pepperoni, it bakes up to be a very satisfying pizza. The tortilla is slightly sweet, and it’s very soft and thin. It crisps up decently in the oven, and I find it to be a really good option for a Keto pizza crust. I have not tried it for other purposes (yet), but I’m guessing it would be a perfectly adequate substitution for burritos or even tacos.
Street Tacos Carb Balance Whole Wheat Tortillas: These little tortillas are smaller than the above ones, but they are thicker and – I think – tastier. You get two of them for 3 grams of net carbs. Because they are a little thicker, they make a nice sturdy crust for a mini pizza. I always make at least two mini pizzas, sometimes three, and they definitely help curb the pizza cravings. Somehow I haven’t tried these with tacos yet either, but I think they would be delicious.
Keto Blueberry Cinnamon Nut Granola: I bought this on a whim at Costco, and I am very glad I did. (Apparently, you can also buy it on amazon. There are multiple flavors, too!) One of the things Keto lacks is an abundance of crunchy foods. (Outside of vegetables. And dehydrated cheese.) One-third of a cup of this granola has 3 net grams of carbs. (Hmmm. On the Nutrail website, it says 2 grams of net carbs… but on the bag it says 3… Either way, a decently low carb count for what you get.) Pair it with the Two Good yogurt and you have a very satisfying breakfast on your hands. Like the yogurt, it doesn’t taste exactly like regular granola. I feel like the monkfruit sweetener is noticeable, although it’s not bad. But it has a great texture and I love the addition of the dried blueberries.
Keto Ice Cream: I don’t miss sweets a whole lot on Keto. I think I’m too busy missing black beans and soups and chips and pizza and garlic bread and pasta and beer. Ahem. Where was I? Oh right, sweets. I’m just not a big sweets eater. But once in awhile, I do miss ice cream. Fortunately, there is an abundant variety of frozen desserts available to us. What a time to be alive. Continuous outbreaks of war and ongoing gun violence, but grocery stores have frozen desserts as far as the eye can see. My two favorites are Halo Top Chocolate Cheesecake (from its Keto series; not sure if there is a chocolate cheesecake flavor in its other series) and Keto Mint Chip. If you have never tried these before: they take some getting used to. The texture is so very, very different from real ice cream. It’s… crumbly. But if you let it sit out for a very, very, very long time, or if you grow deeply impatient and microwave it for 15 seconds or so, it starts to melt and become creamy. At least around the edges. Texture aside, I like the flavor of both of these ice creams. The Halo Top is satisfyingly chocolatey, and has these weird (but tasty!) little cream cheese pellets that add a nice cheesecake essence. I am describing it accurately but not appealingly, I realize that. I do actually LIKE it. The Keto option is refreshingly minty and has a profusion of good-size chocolate chips. I have yet to try any other flavors, but there are LOTS.
Atkins Keto Caramel Almond Nut Clusters: I mentioned these before, but I am including them here as well because they are just really so good. At just 2 grams of net carbs per cluster, they are the perfect response to a candy bar craving or to the feeling of FOMO one gets when one’s entire family are eating chewy, delicious molasses cookies with a thick layer of cream cheese frosting. And the crunch of the nuts and the chew of the caramel makes them extremely satisfying. They do have that slight aftertaste of erythritol, but it’s not bad. And sometimes you just want something that is as close as possible to candy without being candy.
Okay, so those are all the things that are made low-carb on purpose. But there are also some products that exist free of Keto/low-carb boundaries that I nonetheless turn to frequently.
Milkadamia Unsweetened Macadamia Nut Milk: When I did Keto in 2020, I used almond milk for my tea, which is a great option that I still love. (The brand of unsweetened almond milk I bought was 1 gram of net carbs per eight-ounce serving. Some brands have a LOT more carbs though.) But when Nicole mentioned that she had switched to macadamia nut milk, I decided to give it a try. It strikes me as slightly thicker/creamier than almond milk, and the flavor is unobjectionable. It also has less than 1 net gram of carbs per eight-ounce serving, and I use a full cup of it in my tea every day.
Low-Carb Sauces: One of the things I love most in life is sauces and sauces are tricky on Keto. A lot of sauces have sugar or other carb-heavy ingredients. That’s why ketchup is a no-no on Keto. I make do with copious amounts of sriracha and mustard… and then I try any no-carb sauce I come across. I picked up this delicious no-carb Lemon Herb Aioli at my grocery store and love it. It’s excellent with salmon. Rich and creamy and flavorful. It does not taste like a diet food and that’s because it is NOT a diet food. I bet it would be tasty with artichokes or asparagus. I loved it so much, I grabbed the Sriracha Aioli (which has 1 gram of net carbs per tablespoon, so I would use it more sparingly) (not that I use a TON of the lemon herb aioli; a tablespoon goes a long way) the next time I went to the store. I’m going to put it on shrimp and roasted cauliflower and see if it works as a marinade for grilled chicken or pork. Stonewall Kitchen has a bunch of flavors, and I want to try the Chipotle Aioli and the Habanero Mango Aioli. Perhaps that is too much aioli for one person to have in her refrigerator, I don’t know.
Bubly: For that dangerous hungry time between five o’clock and dinnertime (which, for me, is usually 8:00 or later, sigh), I find myself craving wine. What a delightful discovery when I learned that a can of Bubly sparkling water with a squeeze of cherry Koolaid liquid works just as well as a glass of chardonnay. Especially if I pair it with some slices of sharp cheddar cheese. The cherry Bubly is my favorite, but I also love the raspberry and the blackberry. The grapefruit is good (and pairs well with gin/tequila and lime juice!) and the passionfruit is decent. The only Bubly flavor I do not care for is blueberry.
The one thing I haven’t found yet is a good Keto tortilla chip. It seems like there are several options that contain only 3 to 4 net grams of carbs per bag, but I haven’t come across any in the wild… and don’t really want to spend $20-$30 to order a bunch of chips I may not end up liking. If I find a single bag at a grocery store somewhere, I will definitely try it and report back.
