Keto Tips

The following ingredients are all good options for higher-fat substitutions, both dairy and nondairy, so select what works best for you depending on the recipe and what you have on hand.

Dairy Options  Amount  Fat Content*
Butter 1 Tbsp 11g
Ghee 1 Teaspoon 5g
Sour Cream, Cultured 2 Tbsp 5g
Greek Yogurt 1 Small Container (150g) 5g
Cottage Cheese 1/2 Cup (110g) 5g
Heavy Cream 1 Tbsp (15mL) 5g
Cheese (Sliced or Shredded)
Hard Cheeses (Toppings)
Parmesan, Shredded 1 ‘Sprinkle’/Tbsp (5g) 1.5g
Romano, Shredded 1 ‘Sprinkle’/Tbsp (5g) 1.5g
Cheese (Slices)
Cheddar 1 Slice (21g) 7g
Provolone 1 Slice (19g) 5g
Muenster 1 Slice (28g) 8g
Cheese (Soft)
Mozzarella, Whole Milk 1 oz. (Small portion) 6g
Burrata 1 oz. (Small portion) 7g
Blue Cheese 1 oz. (Small portion) 9g
Brie 1 oz. (Small portion) 8g
Feta 1 oz. (Small portion) 6g
Goat Cheese 1 oz. (Small portion) 6g
Buttermilk 1 Cup 8g

*As declared (rounded) on label


Nondairy Options  Amount  Fat Content*
Oils: Avocado, Coconut, Olive, Safflower, Sesame, Grapeseed, Sunflower, Canola 1 Tbsp 14g
Almonds, Raw 30g (Small handful) 15g
Cashews, Raw 30g (Small handful) 13g
Walnuts, Raw 30g (Small handful) 20g
Pecans, Raw 30g (Small handful) 21g
Pistachios, Raw 30g (Small handful) 14g
Hazelnuts, Raw 30g (Small handful) 12g
Avocado 50g (1/3 an avocado) 15g
Avocado Mayo (Vegan) 1 Tbsp 12g
Tallow (Mutton Fat) 1 Tbsp 13g
Lard (Pork Fat) 1 Tbsp 13g

*As declared (rounded) on label



Here are some quick tips from our chefs to boost fat:

  • Add sour cream or mayo to a sauce for creamier texture and taste.
  • Finish sautéed veggies with heavy cream, or melt in some cheese for extra richness.
  • Top veggies or protein with soft cheese crumbles. Yum!
  • Sprinkle chopped nuts over veggies or salads.
  • Add avocado slices to any dish. Who doesn’t love avocado?
  • Use more oil or a variety of oils when cooking proteins or sautéing veggies.
  • Dip veggies in your favorite cooking oil, or drizzle some over the top.