Gluten-free diets are becoming increasingly popular and for good reason. Gluten is a protein that can lead to digestive problems for certain individuals. On the other hand, keto diets are low-carb, high-fat diets that have been shown to help with weight loss and improve overall health.

But can you combine the two? Absolutely! Here’s how to start this diet and some easy gluten-free keto recipes.

What Is Gluten?

Gluten is a protein in fibers like wheat, barley, and rye, which gives dough its elasticity and helps bread rise. However, some people are sensitive to gluten, which can cause symptoms like bloating, diarrhea, and stomach pain. In more severe cases, gluten can trigger an autoimmune response in people with celiac disease, damaging the small intestine’s lining. 

What Foods Contain Gluten?

If you’re following a gluten-free keto diet, you must avoid gluten-free foods, such as:

  1. Bread, pasta, and baked goods produced with wheat, barley, or rye flour
  2. Beer and other alcoholic beverages like whiskey, gin, and vodka (unless specifically labeled gluten-free)
  3. Processed foods like crackers, cereals, and snack bars that contain wheat or barley
  4. Sauces and gravies that use wheat flour as a thickener

Things to Include in Your Gluten-Free Keto Diet

The good news is that plenty of exquisite, healthy foods fit the bill. Here are some examples:

  • Meat, poultry, and fish: These are staples of the keto diet and are naturally gluten-free.
  • Vegetables: Non-starchy vegetables like broccoli, cauliflower, spinach, and kale are great choices. Avoid starchy vegetables like potatoes, which are higher in carbs.
  • Nuts and seeds: These are a substantial source of healthy fats and protein. Just be sure to avoid flavored nuts that may contain gluten.
  • Healthy fats: Coconut oil, olive oil, and avocado oil are all significant sources of healthy fats that are keto-friendly and gluten-free.
  • Dairy: Many dairy products like cheese, cream, and butter are gluten-free, but be sure to read labels to ensure they don’t contain added ingredients that may contain gluten.

Gluten-Free Keto-Friendly Alternatives

If you’re used to eating bread, pasta, and other carb-heavy foods, you might wonder what you can eat on a gluten-free keto diet. Fortunately, plenty of alternatives are just as tasty and satisfying. Here are some examples:

  • Cauliflower rice: This is a great option for traditional rice and can be used in various dishes like stir-fries and salads.
  • Zucchini noodles: Also known as “zoodles,” these are a great substitute for pasta and can be used in dishes like spaghetti and meatballs or pad thai.
  • Almond flour: This is a great alternative to wheat flour and can be used in baking recipes like bread, muffins, and pancakes.
  • Coconut flour: Another great alternative to wheat flour, coconut flour can be applied in baking recipes like cakes and cookies.
  • Lettuce wraps: Instead of bread or tortillas, use lettuce leaves to make wraps for tacos or sandwiches.
  • Easy keto recipes: There are plenty of gluten-free recipes for the keto diet, such as keto-friendly pizza made with cauliflower crust or keto-friendly chicken Alfredo made with zucchini noodles.

Final Thoughts

Starting a gluten-free keto diet may seem daunting initially, but it can be easy and delicious with a little planning and preparation. And with plenty of gluten-free keto-friendly alternatives and easy keto recipes, you won’t have to sacrifice flavor or satisfaction.

Get started on your keto journey with Smart Cooking Recipes’ easy gluten-free and keto recipe collection! From breakfast to dinner, we’ve got you covered with delicious and nutritious meals that won’t take hours to prepare. Try them out now and see how easy it is to stay on track with your goals!