Disclaimer: This blog is for general information only and is not medical advice. Please see your own GP or qualified healthcare professional for advice about your individual needs.

How do I get my keto meals to be higher in fat?

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This is a question I've been asking myself lately.  I started tracking my food once again on Cronometer and realized that I was far below the target number of 70-80% calories from fat daily.  This got me wondering how do people add enough fat to their meals each day?  

Healthy fats:

Not all fat is created equal and some may cause you more harm than do you good. Dr Boz talks about this on her YouTube Channel here: Show Me the Evidence Seed Oils. 

The following fats are known to contain many health benefits. 

  • Olive Oil - rich in oleic acid and potent anitoxidant polyphenols like hydroxytyrosol and oleocantal.
  • MCT Oil - Dr Dom D’Agostino calls it poor mans BHB.  It bypasses standard digestion and goes straight to the liver for quick energy conversion due to the concentration of C8 and C10 fatty acids. 
  • Butter - provides fat-soluble vitamins A,E,D and K2 which support vision, immune function and bone health. Contains butyrate which supports gut health and has anti-inflammatory properties. Omega 3 and antioxidants. 
  • Dairy such as cream, cheese, sour cream etc

What Sauce can I use? 

One of my frustrations in shopping for sauces and finding that they are full of chemicals and sugars of all kinds.  Here are a few home made recipes to add higher fat to your meals

Butter Mayonnaise 

This recipe is by Maria Emmerich. (Butter Mayo The Original Carnivore Mayo or Butter Mayo. I love the simplicity of this recipe and it's delicious. 

  • 1 room temperature egg
  • 2 sticks (225 grams) butter melted but not hot
  • 2 teaspoons of either lemon juice or pickle juice
  • 1 tablespoon mustard 
  • 1/4 teaspoon salt  

Method

  • Add egg, salt, mustard, and pickle juice to jar.  
  • Run blender on low to combine 
  • Slowly add butter and mix to emulsify 

Alfredo Sauce 

  • 1 cup grated Parmesan Cheese
  • 1 cup Heavy Whipping Cream
  • 2 tablespoons Butter

Method

  • Slowly heat cream and butter 
  • Add cheese and stir until dissolved 

Stroganoff

  • 1 lb (450 grams) meat of your choice (beef, pork or chicken) 
  • 3/4 cup Sour Cream
  • 1 cup sliced Mushrooms

 Method

  • Cut into bite sized pieces and cook in butter or bacon grease
  • Lower the heat and add in salt, pepper and garlic to taste, sour cream and mushrooms.  
  • Cover and simmer for 5-10 minutes 

Cheese Sauce

  • 1/4 cup Heavy Whipping Cream
  • 250 g Cream Cheese
  • 1 cup grated cheddar cheese 
  • 1 tablespoons Butter 
  • 1 tablespoon mustard  

Method

  • Add cream, cream cheese, mustard and butter to a pan and slowly heat.  Stir to combine as it heats.
  • Once heated through and liquid add grated cheese and stir until cheese is melted. 
  • For a thicker sauce use less whipping cream if too thick add more cream. 

More Sauce Recipes on the WWW

Small White Bowl containing a yellow mustard and garlic sauce with a fork with some meat on it dipping into the sauce.

Double Mustard and Garlic Sauce

by Lee-Ann at Chef Not Required... Recipes from a home cook.

What sauces do you use to add flavour and fats to your meals? 

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Important safety information: Nutritional ketosis, which may occur with carbohydrate restriction or fasting, is not the same as diabetic ketoacidosis (DKA). DKA is a serious medical emergency that requires urgent care. If you have diabetes; kidney or liver disease; are pregnant or breastfeeding; or take medication that affects blood glucose, speak with a qualified healthcare professional before making dietary changes. ALL articles are intended for general information only and do not replace personalised medical advice.