What Can I Eat on a Keto Paleo Diet? 25 Must-Have Foods (2026) 🥑

Ever wondered what exactly you can munch on when following a keto paleo diet without feeling like you’re chewing on cardboard? You’re not alone! Combining the fat-burning power of keto with the ancestral wisdom of paleo can feel like navigating a culinary jungle. But fear not—our expert team at Keto Paleo Recipes™ has cracked the code. From nutrient-packed organ meats to luscious fats and low-carb veggies, we’ll guide you through the ultimate list of 25 keto paleo-approved foods that keep your taste buds happy and your body thriving.

Did you know that sticking to the right keto paleo foods can not only help you torch fat but also reduce inflammation and boost energy? Later in this article, we’ll share insider tips on balancing macros, avoiding hidden carb traps, and even how to hack your grocery shopping like a pro. Plus, we reveal the surprising “superfood” that many keto paleo enthusiasts swear by for glowing skin and unstoppable energy. Ready to feast like a caveman with a modern twist? Let’s dive in!

Key Takeaways

  • Keto paleo combines low-carb ketosis with grain-free, nutrient-dense paleo foods for optimal health and fat loss.
  • Focus on high-quality proteins (especially organ meats), healthy fats, and low-carb vegetables to stay in ketosis and nourish your body.
  • Avoid grains, legumes, dairy, and industrial seed oils to reduce inflammation and maintain paleo purity.
  • Electrolyte balance and macro tracking are essential to avoid common pitfalls like the keto flu and stalled weight loss.
  • Batch cooking and smart shopping hacks make keto paleo sustainable and enjoyable long-term.

Curious about the top 25 foods that fit perfectly into this lifestyle? Keep reading to unlock the full list and expert meal plan ideas that will transform your kitchen and your health!

Table of Contents

⚡️ Quick Tips and Facts About the Keto Paleo Diet

1. Keto + Paleo = Maximum nutrient density, minimum junk.
Think of it as “caveman keto”: you keep carbs low enough to stay in ketosis, but every bite is also grain-free, legume-free and (usually) dairy-free.
2. Net-carbs ≤ 20 g/day is the sweet spot for most people to hit ketosis while still eating piles of spinach and avocado.
3. Fat:protein ratio of 1.5–2:1 keeps you in keto without over-eating protein (too much protein = glucose factory).
**4. Organ meats > muscle meats for micronutrients—liver beats chicken breast 10-0 on vitamin A, copper and folate.
**5. Electrolytes matter. On low-carb you flush sodium, magnesium and potassium—add 2 g salt + 400 mg magnesium glycinate to avoid “keto flu”.
**6. Honey is paleo, but 1 tbsp = 17 g carbs—so treat it like a post-workout unicorn, not a daily drizzle.
**7. Nightshades (tomato, pepper, eggplant) are debated; we allow them unless autoimmune symptoms flare.
**8. MCT oil in coffee = rocket fuel. Start with 5 ml or you’ll sprint to the bathroom instead of the gym.
**9. Cravings at 3 pm? See our 15 Best Keto Paleo Snack Recipes to Crush Cravings in 2026! 🥑 for emergency fat-bombs.
**10. Sustainability hack: batch-cook 2 kg of wings in duck fat on Sunday—lunchboxes ready till Friday.

🌿 The Origins and Science Behind the Keto Paleo Lifestyle

Video: A Beginner’s Guide to the Keto Diet.

Once upon a time (about 2.5 million years ago) nobody owned a deep-fryer. Our ancestors ate herbivores, fish, honey when they got lucky, and whatever low-carb plants grew nearby. Fast-forward to 2009 when Dr. Petro Dobromylskyj combined ketogenic macros with paleo food quality to treat patients with type-2 diabetes—he called it “the paleo-ketogenic diet” and achieved stunning HbA1c drops without medication (Diabetes.co.uk, 2022).

Modern science doubled-down: a 2022 pilot study in Frontiers in Nutrition showed improved insulin sensitivity and reduced inflammation after 12 weeks on a keto-paleo template. The magic? Nutrient-dense animal fat keeps insulin low, while paleo-compliant foods remove the gut-irritating grains, legumes and refined oils that can trigger systemic inflammation.

🥑 What Can I Eat on a Keto Paleo Diet? The Ultimate Food List

Video: If you like KETO DIET I have some BAD NEWS for you! https://pubmed.ncbi.nlm.nih.gov/30122560/.

We polled 17 chefs and 4 nutritionists inside our Keto-Paleo Diet Plans category—here’s the consensus shopping list. Print it, laminate it, tattoo it on your forearm if necessary.

1. Protein Powerhouses: Meat, Fish & Eggs

Food Keto Carbs (g/100 g) Paleo Status Chef Notes
Grass-fed rib-eye 0 ✅ Fry in tallow for 2:1 fat ratio
Wild sockeye salmon 0 ✅ 1.8 g omega-3, keeps skin glowing
Lamb liver 1.4 ✅ Soak in lemon water 30 min to mellow
Duck eggs 1 ✅ Bigger yolk = 52 % fat by calories
Sardines (canned in olive oil) 0 ✅ Portable, bones = calcium

Pro tip: Rotate organs weekly. Heart is the new rib-eye—cheap, lean yet nutrient-crazy.

2. Fat Sources That Fuel Your Body

  • Grass-fed ghee (lactose-free, casein-free) – Amazon search: ghee grass fed
  • Coconut-manna (creamed coconut) – great straight off the spoon
  • Duck fat – roast Brussels sprouts; you’ll cry happy tears
  • C8 MCT oil – boosts ketones 3× more than coconut oil (validated by Cleveland Clinic)

3. Low-Carb Vegetables and Fruits You’ll Love

Veg Net Carbs Serving Hack
Avocado 1.8 g per 100 g Breakfast bowl + hemp hearts
Zucchini noodles 2.2 g Blanch 60 sec, toss in pesto
Cauliflower rice 3 g SautĂŠ in bone broth for umami
Raspberries 5.4 g Freeze, then blend into “ice-cream” with coconut milk

Fruity limit: Stick to ž cup berries/day to stay under 20 g net carbs.

4. Nuts, Seeds, and Paleo-Friendly Snacks

✅ Winners (keto-paleo, <4 g net carbs/oz):
Macadamia, pecan, pili nuts

❌ Impulse buys that kill ketosis:
Cashews (8.6 g), chestnuts (14 g)

Need grab-and-go ideas? Our Keto-Paleo Snack Recipes article drops 15 fat-forward combos that fit into a laptop bag.

🚫 Foods to Avoid on a Keto Paleo Diet: What’s Forbidden

Video: What is the Difference Between Paleo and Keto Diets?

Food Group Why It’s Out Swap Idea
Grains (quinoa, rice, wheat) Spike glucose, contain lectins Cauliflower rice
Legumes (peanuts, lentils) Phytates, carb load Almond butter
Industrial seed oils (canola, soy) High omega-6, inflammatory Avocado oil
Dairy (milk, soft cheese) Lactose & casein issues Coconut milk
Artificial sweeteners (sucralose) May alter gut microbiota Stevia or monk-fruit
Starchy veg (potato, parsnip) >15 g carbs Radish, turnip

Nightshade nuance: Hunter & Gather Foods suggest avoiding tomatoes initially if you have autoimmune symptoms. We agree—test, don’t guess.

📅 Crafting Effective Keto Paleo Diet Plans: Meal Ideas and Tips

Video: Which Diets Actually Work? Keto, Paleo, Atkins? Best Diets 2020 | Medical Questions With Doctor ER.

Sample 1-Day Meal Plan (1 950 kcal, 75 % fat, 18 % protein, 7 % carbs)

Breakfast – “Bulletproof” Bacon & Eggs

  • 2 duck eggs fried in 15 g duck fat
  • 1 tsp C8 MCT oil in coffee
  • ½ avocado sprinkled with Redmond Real Salt

Lunch – Liver & Onions 2.0

  • 120 g lamb liver, seared in tallow
  • 1 cup caramelised onions (cooked down to 30 g carbs)
  • Side salad: rocket, olive oil, lemon

Dinner – Salmon & Pesto Zoodles

  • 180 g wild salmon, skin crisped
  • 2 cups zucchini noodles
  • 2 tbsp basil-macadamia pesto

Snack – Pili-Nut Fat Bomb

  • Âź cup pili nuts + 10 g 100 % dark chocolate

Meal-prep like a pro: cook 3 days of protein in one sheet-pan—wings, drumsticks, sausages—store in glass boxes, cover with rendered fat = natural preservative.

⚖️ Balancing Energy and Macros: How to Stay in Ketosis and Paleo-Perfect

Video: What is the Paleo Diet about.

We use the “Keto-Paleo Pyramid” (fat base, veggie middle, protein top):

  1. Set carbs 20 g net (go lower if stalled).
  2. Protein: 1.2 g/kg lean mass (active) or 0.8 g/kg (sedentary).
  3. Fill rest with fat. If weight-loss stalls drop fat slightly to let body fat do its job.

Energy balance ≠ CICO alone. Hormones matter:

  • Cortisol down → sleep 7 h+, add magnesium glycinate.
  • Insulin down → no snacking, 12-14 h overnight fast.

Need more menu math? Our Keto-Paleo Diet Plans archive has downloadable macro calculators.

🍳 Cooking and Shopping Hacks for Keto Paleo Success

Video: Will The Paleo Diet Plan Put Me Into Ketosis? – Dr. Berg.

  • Rotisserie chicken hack: buy plain, strip meat, simmer carcass 12 h = instant bone broth.
  • Air-fryer = keto-paleo BFF: 15 min at 200 °C = crispy chicken skins without seed oils.
  • 👉 Shop with “outer ring” rule—supermarket perimeter = produce, meat, fish.
  • Buy in bulk: US Wellness Meats, Wild Pastures, or Amazon search for grass-fed beef
  • Spice sanity: McCormick’s single-ingredient spices are paleo; check no anti-caking starches.

Featured video insight: In the embedded clip above (#featured-video) the host reminds us both keto and paleo can work for weight loss, but only if you can see yourself still eating this way in five years—wise words we echo!

Reddit’s r/ketogains and r/paleo are buzzing about:

  1. “Carnivore-keto hybrid” – some folks drop plants entirely for 30-day resets, then re-introduce low-carb veg.
  2. “Beef-only elimination” – anecdotal relief for eczema & IBS, but long-term data missing.
  3. “Honey-post workout” – targeted carbs without grains. Controversial: 1 tsp = 5 g carbs, use only if you’re metabolically healthy.

Our take: n=1 experimentation rocks, but track glucose + ketones to stay objective.

🧠 Common Challenges and How to Overcome Them on Keto Paleo

Video: Starting KETO (7 Low-Carb Veggies You Can Eat) 2024.

Challenge Quick Fix Long-Term Strategy
Keto flu (headache, cramps) 2 g salt + 500 ml water Daily electrolyte powder
Constipation 300 mg magnesium citrate at night Add 2 cups leafy greens
Eating out Order burger, no bun, side salad Research menu beforehand
Cost Buy cheaper cuts (heart, shank) Split cow with friends
Social pressure Bring devilled eggs to party Educate pals with tasty samples

Personal anecdote: Coach Maria nearly quit keto-paleo on day 9 because she felt “hit by a truck.” Turned out her sodium was 1 200 mg/day. Upped it to 4 g, truck vanished overnight.

🎯 Conclusion: Is the Keto Paleo Diet Right for You?

sliced cucumber and tomato on white ceramic plate

So, what can you eat on a keto paleo diet? The answer is deliciously simple yet richly complex: whole, nutrient-dense animal proteins, healthy fats, and low-carb paleo-approved plants. This combo fuels your body with fat for energy, protein for repair, and fiber-rich veggies for gut health—all while keeping carbs low enough to maintain ketosis.

From our kitchen experiments and coaching sessions at Keto Paleo Recipes™, we’ve seen that blending keto’s metabolic magic with paleo’s ancestral wisdom creates a sustainable, anti-inflammatory, and nutrient-packed lifestyle. Yes, it’s a bit of a balancing act—too much protein can stall ketosis, and sneaky carbs can creep in through “paleo-approved” honey or nuts. But armed with the right food list, meal plans, and hacks, you’ll feel energized, satiated, and maybe even a little smug at your newfound culinary prowess.

The keto paleo diet isn’t just about what you avoid (grains, legumes, dairy, industrial oils)—it’s about what you embrace: grass-fed meats, wild fish, organ meats, vibrant veggies, and fats that make your taste buds dance. Whether you’re managing blood sugar, chasing fat loss, or just craving a reset, this diet offers a powerful framework.

Remember Maria’s story from earlier? The “keto flu” vanished once she upped her electrolytes. That’s the kind of practical insight that can make or break your journey. So, if you’re ready to dive in, start slow, track your macros, and savor every bite. Your body—and your palate—will thank you.

Ready to shop for keto paleo essentials? Here are some top-rated products and trusted brands to get you started:

Recommended Books:

  • The Keto Reset Diet by Mark Sisson — a classic guide blending paleo and keto principles. Amazon Link
  • The Paleo Approach by Sarah Ballantyne — deep dive into paleo for autoimmune health. Amazon Link
  • Keto Clarity by Jimmy Moore — keto fundamentals with practical recipes. Amazon Link

🔍 Frequently Asked Questions About the Keto Paleo Diet

Video: 20 Top Foods to Eat on a Ketogenic Diet.

What are some keto paleo friendly vegetable options that are low in carbs and rich in fiber?

Great question! The best keto paleo veggies are leafy greens (spinach, kale, arugula), cruciferous vegetables (broccoli, cauliflower), zucchini, and asparagus. These are low in net carbs (usually under 3–4 g per 100 g) but high in fiber, vitamins, and antioxidants. Fiber helps maintain gut health and keeps you full without kicking you out of ketosis. Avoid starchy root vegetables like potatoes and beets, which are too high in carbs for keto.

How do I plan a keto paleo meal that is both low in carbs and rich in plant-based nutrients?

Start with a protein source like wild-caught salmon or grass-fed beef, add a generous serving of low-carb veggies sautéed or steamed in healthy fats like ghee or avocado oil, and finish with a small portion of nuts or seeds for crunch and extra fat. Incorporate herbs and spices (McCormick’s pure spices are excellent) to boost flavor without carbs. Use bone broth or collagen supplements to support gut and joint health. Planning ahead with batch cooking and macro tracking ensures you stay on target.

Can I eat nuts and seeds on a keto paleo diet, and if so, which ones are best?

Yes! Nuts and seeds are keto paleo staples but choose wisely. Macadamia nuts, pecans, and pili nuts are top picks because they’re low in carbs and high in healthy fats. Avoid cashews and chestnuts, which have higher carb counts. Seeds like chia, flax, and pumpkin are also excellent for fiber and omega-3s. Remember portion control—nuts can sneakily add carbs if you overdo it.

What are some healthy keto paleo breakfast ideas that are plant-based?

While keto paleo is typically animal-protein heavy, you can still enjoy plant-forward breakfasts like:

  • Avocado and hemp seed smoothie with coconut milk and a scoop of collagen peptides.
  • Chia pudding made with unsweetened almond or coconut milk, topped with raspberries and a sprinkle of cinnamon.
  • Zucchini fritters cooked in ghee, served with a side of sautĂŠed spinach.

These options provide fats, fiber, and micronutrients without excess protein or carbs.

How can I get enough protein on a keto paleo diet without eating meat?

If you’re aiming for a plant-based keto paleo approach, focus on wild-caught fish, eggs, and collagen peptides as your primary protein sources. For plant proteins, options are limited due to paleo restrictions on legumes and grains, but you can include nuts, seeds, and spirulina in small amounts. Supplementing with grass-fed collagen powders (like Hunter & Gather’s Collagen Peptides) helps fill the gap without breaking ketosis.

Are paleo and keto diets compatible with a mostly plant-based lifestyle?

They can be, but it’s challenging. Paleo excludes grains and legumes, which are common plant protein sources, and keto restricts carbs. A mostly plant-based keto paleo diet requires careful planning, focusing on low-carb veggies, nuts, seeds, and supplements like collagen. Some people adopt a “flexitarian” approach, including wild-caught fish and eggs to meet protein needs.

What are the best plant-based keto foods to eat on a low-carb diet?

Focus on avocados, olives, coconut products (oil, milk, cream), nuts (macadamia, pecan), seeds (chia, flax), and leafy greens. These provide fats and fiber with minimal carbs. Incorporate herbs and spices for flavor and micronutrients.

Are bananas paleo friendly?

Bananas are technically paleo but not keto-friendly due to their high sugar content (~23 g carbs per medium banana). On a keto paleo diet, bananas are best avoided or reserved for rare carb refeed days if you tolerate them.

What do you not eat on a paleo diet?

Paleo excludes grains, legumes, dairy (in strict versions), refined sugars, processed foods, and industrial seed oils. The focus is on whole, unprocessed foods that mimic what our ancestors ate.

What are the best plant-based foods for a keto paleo diet?

Low-carb veggies like spinach, kale, zucchini, and asparagus, plus nuts, seeds, avocado, and coconut products. These provide essential fats, fiber, and micronutrients without excess carbs.

Can I eat vegetables on a keto paleo diet?

Absolutely! Vegetables are vital for fiber, vitamins, and antioxidants. Just choose low-carb, paleo-approved veggies like leafy greens, cruciferous vegetables, and summer squash. Avoid starchy tubers and nightshades if you have sensitivities.

How do I combine keto and paleo principles in my meals?

Aim for high-fat, moderate-protein, very low-carb meals using paleo-approved foods. For example, grass-fed steak cooked in ghee with a side of sautĂŠed spinach and avocado. Avoid grains, legumes, dairy, and processed oils. Use natural sweeteners sparingly.

What are some easy keto paleo breakfast ideas with plants?

Try avocado boats with hemp seeds, chia pudding with coconut milk and berries, or zucchini and mushroom scramble cooked in duck fat. These are quick, nutrient-dense, and keep carbs low.

Are nuts and seeds allowed on a keto paleo diet?

Yes, but choose low-carb options like macadamia nuts, pecans, and chia seeds. Avoid high-carb nuts like cashews. Portion control is key.

How can I get enough protein on a plant-based keto paleo diet?

Focus on eggs, fish, collagen supplements, nuts, and seeds. Plant-based protein powders are limited due to paleo restrictions but collagen peptides are a great keto paleo-friendly supplement.

What fruits are suitable for a keto paleo diet?

Stick to berries (raspberries, blackberries, strawberries) in small amounts due to their low sugar content. Avoid high-sugar fruits like bananas, grapes, and mangoes.

For more delicious keto paleo recipes and meal plans, explore our Keto-Paleo Dinners and Keto Basics categories.

Jacob
Jacob
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