Fat Fruits - Maximizing Your Plant Based Keto Diet

Posted by Gabe Wolff on March 07, 2018

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While your counterparts may indulge on cheese and bacon all day during their keto diet, these options may seem, well, heavy and unfriendly to both your body and the environment.

Here are some "fruits" that can help transform your keto diet from boring to vibrant!


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This one's obviously a no-brainer, as avocados are tooted (hehe) as a superfood rich in omega 3's and healthy fats.

A great fat boost to any meal, avocados can be added to salads, shakes, and eggs.

My personal favorite: Avocado smeared on a seed crisp (Trader Joe's Gluten Free Crisp Bread is a personal preference) with garlic sea salt sprinkled on top. The crisp "bread" is really just flax and other seeds bound together, packing a crunchy low-sugar punch.


Not as versatile as avocado, but incredibly delicious, olives are an unsung hero in a plant-based ketogenic diet.

Rich in polyunsaturated fats, the easiest form to breakdown for energy, olives should be a staple in your pantry. They make great, satiating snacks on their own, but the best hack when it comes to getting more bang for your olive buck is the tapenade.

You can find olive tapenade in nearly any store, and it serves as pure keto fuel. As a topping, smear or add-on, olive tapenade can add savory deliciousness to nearly any meal.

You can also explore the wide world of olive oil, with different regions having distinct flavor profiles. Try them on your salads, or, you can drizzle a bit on some avocado and salt (something I do multiple times a week).


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From oil to chips, coconuts can be a ketogenic blessing.

Salted coconut chips (unsweetened) make a great snack! Our personal favorite is Dang Foods, but you can also find generic brands in most retailers now.

Coconut oil is a staple in our household-due to its high smoking point, we use it frequently in cooking. The oil is rich in lauric acid, which is great for ketosis, but also acts as a bacteria/pathogen killer when the body converts it to a substance called "monolaurin".

Not a Fruit, but I'm a Fan of Almonds and Nut Butters

Nuts are portable bits of antioxidants that mother nature designed for snacking. They're satiating, shelf stable, crunchy and delicious.

Almond butter is admittedly a weakness of mine. It is absolutely delicious, and I find myself consuming a quarter to half a jar in a sitting, staring at my spoon with dismay afterwards.

Some are wary of the carbs in nuts and nut butters, but please, don't be afraid; the majority of the carbs in nuts come from fiber, meaning they won't kick you out of ketosis. Plus, the rich fat profiles outweigh the carbs in a 3:1 ratio, a proportion that easily prevents you from falling out of ketosis.


Which fat-rich underdogs do you go to while on a ketogenic diet?