Keto Croutons Recipe (1.2g Net Carbs!) | Wholesome Yum (2024)

FAQs

How many carbs are in croutons on keto diet? ›

An average homemade crouton consists of 58cals per 0.5oz of serving, with 10.4g of carbohydrates. This means 10g less to your daily 50g maximum carb requirement for your ketogenic diet.

Croutons provide a tasty crunch in a pinch and turn any simple soup or salad into a total delicacy! And today, I bring good news – you can still eat them on a low-carb diet with my keto croutons recipe. These perfectly crunchy keto croutons are gluten-free and dairy-free and contain just 2g net carbs per serving.

Butternut Squash: Similar to sweet potatoes in flavor and texture, butternut squash is a good low-carb alternative. It contains less than 12 grams of carbs and is high in nutrients such as vitamins A and C, magnesium, and potassium.

Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis.

While you're on the keto diet, you'll typically consume a maximum of 20 to 50 grams (g) of carbohydrates per day, as the Harvard T.H. Chan School of Public Health advises. To put that into perspective, the U.S. Department of Agriculture notes that one medium-size pear has 27 g of carbs.

Can you eat too much salad on keto? Vegetables do contain carbohydrates, so it is possible to eat too much salad and exceed your carb limit for the day. However, if you're careful about the greens and other veggies you include and don't overdo it, delicious salads can be a staple in your keto diet.

Most of the primary ingredients that go into making a Caesar dressing are high fat and are safe to eat on a ketogenic diet. Egg yolk, oil, anchovy, parmesan, lemon juice, garlic, and vinegar are all low in carbohydrates.

Organic Croutons made from Quinoa

I found this brand Carrington Farms and they offer organic crounons in a cracked pepper and sea salt, garden herb and garlic and parmesan (yes it is all vegan). And the ingredients are super simple, which makes this product even more enjoyable.

One 5-inch sweet potato has about 26 grams of carbohydrates. In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed. But that's still less than the carb content of a white potato: 35 grams, on average.

Is sweet potato OK for keto? ›

“On a standard keto diet, sweet potatoes are considered too high in carbohydrates, and are excluded because they make it difficult to remain in ketosis,” says Sharma. On average, a medium sweet potato has 27 grams of carbs, which would make up over half your allotted daily carbs on a traditional keto diet.

Coconut flour

A popular paleo- and keto-friendly alternative to regular flour, coconut flour can also be used instead of potato starch in many dishes. It has a slightly sweet coconut flavor, which may work best in baked goods and desserts.

A typical slice of cloud bread has zero carbs, 36 calories, and 2 grams each of fat and protein. Use it in place of English muffins, burger buns, sandwich bread, and more.

Best Bagels

The SOLA Sweet & Buttery Keto-Friendly Bread is our top pick because it is light, fluffy, and contains only 2 grams of net carbs per slice. If you want to try your hand at making your own bread, just add olive oil and yeast to the Scotty's Everyday Keto Bread Zero Carb Mix for a fresh loaf.

Ezekiel bread is a high-carb food. People with diabetes and those trying to lose weight should only eat it in small amounts. Ezekiel bread is not consistent with a keto diet. Although Ezekiel bread is technically flourless, it is not a gluten-free product.

Vegetables have carbohydrates. And that means that you have to watch how much of them you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs and kick yourself out of ketosis.

Lettuce. Iceberg lettuce contains 2.92 g of carbs per 100 g. Lettuce is usually the main ingredient in salads. Therefore, a person can combine it with other low carb vegetables to create a nutritious meal that does not take the body out of ketosis.