In this article, I’m going to take you through 14 different ways you can add plenty of healthy fat into your meals and I’ve definitely gone and saved my favourite and the best for last.
Table of Contents
1. Prioritize higher, healthy fat proteins
Yes, this article is primarily about fat,however, getting a decent amount of protein should be the focus for each and every meal, and your choice of protein can naturally provide a great source of fat as well.
Take meat for example.
Choose fattier cuts of meat
Leave The Skin ON
You can choose higher fat versions of meat products such as minced or ground beef. These are often significantly cheaper than their leaner alternatives.
Equally, you could choose other types of meat that are naturally higher in fat such as duck.
Check the label
Finally, in the protein rich source of healthy fat, we have eggs!…. any way which you prefer to cook them. Boil them, scrambled them, poach them, make them into an omelet.
2. Cook with fat
Let’s start with butter. Butter is, of course, very versatile for cooking with, or you can just add it to stuff. It’s really great when you’re out and about, you can just ask for some butter and that’s a great way to boost the fat intake in whatever meal it is that you are eating.
Just make sure that whatever it is you’re getting is actually butter because a lot of restaurants will use cheaper butter blends with oils.
Vegetables are a fantastic base to absorb butter. You can try sauteing vegetables with butter or try something like a Mediterranean vegetable tray bake. This is one of my favorite ways to cook vegetables with butter.
Flavored butters are a fantastic way to add some last-minute flavor into a dish. I like to make them in advance and keep them in ice cube trays that you keep in their freezer, a great way to portion them off, and then you can just defrost them as and when you need them. Some great ones to try
- garlic and herb,
- chilli, coriander and lime,
- basil, parmesan, and tomato.
Lard/ beef dripping
3. Salad dressings and vinaigrettes
Salad dressings and vinaigrettes are a fantastic way to increase your healthy fat consumption, just be aware that many commercially-prepared ones are either full of sugar or they use really low quality seed oils.
Simple Vinaigrette Recipe
- Three parts oil, extra virgin olive oil is great, but avocado oil is also fantastic, flaxseed oil is also very popular
- One part of acid, usually vinegar or lemon juice
- Season it with salt and pepper
- Add fresh herbs of your choice
- shake it, mix it, blend it,
- Use it to dress your salads generously
The reason that salads typically taste a lot better in restaurants than they do at home is that your average chef is much more comfortable dressing a salad liberally with lots and lots of dressing or vinaigrette.
Your average home cook tends to be a lot more reserved with those kinds of things and the difference is huge. I can’t remember which celebrity chef it was on which TV program that told me this, but honestly, it’s changed the way I look at salads, and because we’re not trying to avoid fat, there is no reason not to dress your salads liberally. Give it a go and let me know what you think.
These are perfect for replacing the classic higher carb white sources that are made with flour.
- pepper sauce,
- mushroom sauce,
- blue cheese sauce are all absolutely fantastic with steak,
- try some double cream or heavy cream over some berries with a grating of dark chocolate for a dessert.
Cheese just happens to be one of those foods which goes with just about anything. Grill cheese as a topping on your omelet, on your cottage pie, on your meatball dishes, cheddar, mozzarella, many other cheeses are great for this.
Crumble feta cheese over your salad. Try adding cream cheese or ricotta to an omelet or try a cheese plate instead of dessert, just minus the crackers!
Make your own
They blend really well into smoothies and add a subtle creaminess. Another thing I’d recommend making at home is guacamole, it’s way better than the shop-bought stuff.
We have, of course, covered olive oil, but you will find olives on the menu of many restaurants so it is a great go-to dish to get some extra healthy fat in when you’re eating out.
You can eat them alone, have them instead of breadsticks or nibbles, cook them in stuff, add them to salads, or make your own tapenade. Tapenade is a French dish, which is made from olives, capers, and anchovies. Traditionally, it’s served on bread, but I really like to eat it with cold cuts of leftover meat. Definitely worth looking that one up if you haven’t heard of it.
unfortunately hummus is too carbohydrate-laden for a ketogenic diet, so why not try baba ganoush instead,
Higher carb nuts
Ground almonds/ almond flour
10. Pesto and chimichurri
I’ve grouped these two together because they are both olive oil-based marinades or sauces. They’re useful to add flavor to meat dishes, cold cuts, salads.
Making your own is by far the best way. There’s just no comparison in taste. I couldn’t believe just how easy these were to make when I gave it a go.
These are surprisingly high in healthy fat and in fiber, and whilst the carbohydrate content might appear to be quite high, most of that’s fiber so the net carbs are very low, making it a great low carb option.
Chia puddings are a great breakfast option. Soak overnight with almond milk and serve with berries and a sprinkling of chopped nuts and seeds. Just a word of warning, chia seeds for some people can have quite a laxative effect so if it’s your first time consuming them, just go easy with them. But if you struggle with constipation, it may be a really good option for you.
12. Pork rinds
Pork rinds or pork crackling as we tend to call it here in the UK, are one of those snacks that everybody talks about when starting out on a ketogenic diet. They are absolutely fantastic for that.
There are some more interesting ways to use pork rinds too. You can blitz them up and use them as an alternative to breadcrumbs. Try them on chicken breast for a really tasty change.
Just be careful with pork rinds. I guess, there’s a theme developing here. Always read the label because there is often sugar added into these, and frequently MSG gets added into these as well.
We’ve talked about using coconut oil for cooking already, but full fat coconut cream or coconut milk can be a great addition to homemade curries, particularly at your Thai-style curries.
Why not try adding flaked or shredded coconut, either toasted or untoasted to your chia puddings, to granola, or to yogurt?
14. Classic French sauces
I promised to save the best for last and this is my favourite.
Now I’m not a French chef and I don’t want to offend anybody with my oversimplification of French cuisine, however, there are a number of classic French sauces that are heavily based around butter as their primary ingredient, which are an absolutely delicious way to add some fantastic flavor and healthy fats to your ketogenic diet.
An emulsion of egg yolk, melted butter, and lemon juice.
But perhaps my favorite sauce of all of these is
Adding fat to your ketogenic diet can not only help you feel full, but can also add a whole load of flavor and additional nutrition as well.
The trick is to eat enough fat so that you’re comfortably full, but not completely stuffed, and hopefully this is going to prevent you from needing to snack between meals.
I hope this article has given you some ideas about how you can use healthy fats to make your ketogenic diet more interesting, more enjoyable and more sustainable, whilst eating plenty of really nutritious real foods.