Is Keto Diet Gluten-Free?


In recent months many of you have asked me to create gluten-free Keto (ketogenic) recipes. First, it is important to know that most Gluten-Free recipes are not Keto-friendly, and some Keto recipes are not gluten-free.

A gluten-free diet is just that, a diet without gluten, in many cases high in carbs. The Keto diet is low in carbs, 25 – 40 net grams per day, moderate protein and high in fats.

The Keto diet, in some cases, also includes gluten. For many, carbs can result in weight gain, so I will be introducing gluten-free Keto recipes for those who would like to start a gluten-free keto diet.


strawberry mousse, keto

keto strawberry mousse – only 4 ingredients


Just very briefly, what is Keto Diet?

The Keto Diet, Ketogenic Diet or LCHF is not your typical low carb high protein diet. In this diet, the ratios are moderate in protein, high in fat and low in carbohydrates. T

his macro-nutrient ratio allows the body to change from using carbs for energy to using fat. In keto diet, the body produces ketones in the liver that are then used as energy.

Our bodies are incredibly adaptive. When we consume fats and remove carbohydrates, we start burning ketones as the primary energy source. Keto diet has been well documented as burning fat reserves and rapid weight loss.

But also there are neurological benefits and mental performance benefits. For more detailed information about the ketogenic diet, check out this Harward Health Publishing article.

What is a gluten-free diet?

A gluten-free diet is not a choice. It is a way of life for people who have Celiac disease or have gluten-intolerance. However, it does not end there.

There are those with gluten-related diseases and disorders, such as Autism, Raynaud’s disease, Meniere’s disease and some other conditions and must follow a 100 % gluten-free diet, to alleviate their symptoms and improve their overall health.

It is not a diet for weight loss but an alternative way to eat foods we love without experiencing the ill side effects.


keto pizza

Keto Mediterranean Pizza


Is Keto Diet Gluten-Free?

Keto diet is primarily fats, moderate proteins and anywhere between 25 – 40 net carbs per day. The fats are typically avocados, healthy oils such as coconut oil or extra virgin olive oil and dairy. The protein comes from meat, including organ meat, fish and eggs.

So, where do you get carbs from when following a keto diet? First, let’s understand that the keto diet is based on net carbs. Net carbs mean total carbs less fiber.

For example, if you are eating a slice of bread that has 12 grams of carbs, and the dietary fiber is 4 grams, the total net carbs are 8 per slice.

There are some grains you can add in moderation to the keto diet. For example; wild rice, quinoa, oats, bulgur and couscous. All these grains are relatively low in carbs because of their high content of dietary fiber. Unfortunately, some of the grains are not gluten-free.

For example, 100 grams of cooked bulgur has only about 19 grams of carbs and about 4.5 grams of dietary fiber. So only about 14.5 net carbs. Bulgur can be used to make porridge or you can add it to salads.

However, bulgur is not gluten-free, yet you can include it in the keto diet. The same goes for couscous, a grain that is rich in protein but is not gluten-free. Cooked couscous has only about 17 net carbs per half a cup.

Then there are condiments. You can add many condiments to keto diet such as mustard, unsweetened ketchup, some dressings, hot sauces and sugar-free barbecue sauce. Unfortunately, many of the condiments are not gluten-free.

What about cheese? Pure cheese is gluten-free. But, there are so many flavoured cheeses on the market that are not gluten-free.


Keto Ham and cheese egg cups

Keto Ham and Cheese Egg Cups


In summary,

The Keto diet is not gluten-free! Yes, the keto diet is typically grain-free, although some grains are used in small amounts such as bulgur or couscous and added to salads. These grains are not gluten-free. Many condiments are not gluten-free, and some cheeses are not gluten-free.

If you must follow a gluten-free diet for health reasons and would like to switch over to a gluten-free keto diet, consult your physician first.

To get started, check out our selection of gluten-free keto recipes that will help you convert to a gluten-free keto diet simply. The list of recipes includes breakfast, snacks, soups, mains, bread and desserts.


Here is a list of my 8 favourite gluten-free keto recipes!


Keto Cream Cheese Lemon Bars

Keto Multi-Seed Bread

Skillet Tomato Cheese Pasta – Keto

Cream of Asparagus & Leek Soup

Grain-Free Ham and Cheese Donuts

5 Ingredient Keto Walnut Cookie, Keto Walnut Recipes

Keto Baked Meatballs in Tomato Cream Sauce

Keto Minnie Blueberry Cheesecakes




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Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of onlyglutenfreerecipes or its staff. Is Keto Diet Gluten-Free?