The Top 10 Keto Foods According to Thomas DeLauer

Last Update: July 13, 2023

Thomas DeLauer is one of our favorite experts on all things keto. As a YouTube star and nutrition coach, DeLauer helps his community learn more about the keto lifestyle and supports people to achieve their health goals. When he stopped by Thrive Market’s HQ, we talked about the 10 ketogenic ingredients he always keeps within arms reach, so get ready to stock your pantry with more than just healthy organic snacks!

1. Macadamia Nuts

“Next to pili nuts, this is the lowest carb nut you’re going to find. And since there are no phytates, they don’t have a skin and are easier for the body to break down. No matter where you are, being able to have some nice sea salt macadamia nuts will help curb any craving.”

Try it: Thrive Market Organic Raw Macadamia Nuts

2. Coconut Oil

Coconut oil delivers lauric acid (which helps support a healthy gut) and medium-chain triglycerides give you pretty much instant energy when you’re on a keto diet.”

Try it: Thrive Market Organic Virgin Coconut Oil

3. Sardines

“They get a bad rap, but sardines are probably one of the most nutrient-dense fish you can eat. Gram for gram, or pound for pound—however you want to look at it—they’re one of the most omega-3 dense foods you can find. It’s a perfect keto food.”

Try it: Thrive Market Non-GMO Sardines in Water With Salt

4. Nutritional Yeast

“I put nutritional yeast on everything. I’m not a big dairy guy, so I love that nutritional yeast sort of has a cheesy taste. It’s simply deactivated yeast, which deliver B vitamins. It’s also a great addition for vegans and vegetarians. Try putting it on your veggies, or mix it with a bit of coconut oil to make a ‘cheesy’ sauce.”

Try it: Thrive Market Nutritional Yeast Flakes

5. Pork rinds

“Not all pork rinds are created equal. But when you put good quality pork rinds in your body, you’re actually getting high-quality fat, and it’s a perfect keto food. You can sometimes miss the crunch on a keto diet, but pork rinds solve that problem.”

Try it: EPIC Pink Himalayan & Sea Salt Pork Rinds

6. Ghee

“Ghee is pure milk fat and has what’s called butyric acid, which is a short-chain fatty acid that feeds the endothelial cells in your gut. Ghee is good, clean energy.”

Try it: Thrive Market Organic Ghee

7. Coffee creamer

“Who doesn’t love coffee? The fact is, if you pick up an ordinary creamer, chances are it’s not keto-friendly. I like the Califia Farms creamer made with coconut milk and almond milk—it’s a high-fat consistency with the thickness you know and love from half-and-half, plus you’re giving your body medium chain triglycerides that are great for energy optimization and creating ketones.”

Try it: Califia Farms Almond Milk Creamer, Unsweetened

8. Monkfruit

“Monkfruit is my jam when it comes to sweeteners. Your brain registers it differently than stevia, for example, so you don’t have the potential insulin spike. It also just tastes good!”

Try it: Lakanto Monkfruit Sweetener, Classic

9. Electrolytes

“Let’s get our electrolytes in a fun way! I love the Ultima packs because they taste really good. Lemon is my favorite. It tastes like you’re drinking lemonade, but you’re actually replenishing your electrolytes.”

Try it: Ultima Replenisher Electrolyte Powder, Lemonade

10. Jerky

“When you’re on the road and want to eat something healthy, that’s where jerky comes in. I love CHOMPS—it’s Non-GMO Project Verified, which is big for me, and the sticks taste amazing. If my son loves them, then you’re going to love them, too.”

Try it: CHOMPS Original Grass-Fed Beef Snack Sticks

For more, check out our ultimate guide to the keto diet!

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Nicole Gulotta

Nicole Gulotta is a writer, author, and tea enthusiast.

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