Is Keto Diet Gluten-Free?

The world of diets and healthy eating is filled with various approaches and regimens, each claiming to offer unique benefits. Among these, the ketogenic (keto) diet and gluten-free diet have gained immense popularity for their potential health benefits. 

tomato cheese fettuccine, Keto, gluten free

Is Keto Diet Gluten Free?

 Is the keto diet gluten-free? Today we will explore the intricacies of both diets, understand their principles, and address whether a keto diet can be gluten-free.

Understanding the Keto Diet

The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate, high-fat dietary approach designed to induce a state of ketosis in the body. 

What is ketosis?

Ketosis is a metabolic state in which the body primarily burns fat for energy. This shift in energy source has several potential health benefits, including weight loss, improved blood sugar control, and increased mental clarity.


Key Principles of the Keto Diet:


Low Carbohydrate:

The keto diet typically limits daily carbohydrate intake to 20-50 grams, depending on individual goals and tolerance. This restriction forces the body to enter ketosis. And yes, you can enjoy gluten free pasta such as this vegetarian Keto Skillet Tomato Cheese Pasta Dish.

High Fat Consumption:

Fats make up the majority of calorie intake in the keto diet, usually around 70-80% of daily calories. Healthy fats from sources like avocados, nuts, and olive oil are emphasized.

Moderate Protein:

Protein intake is moderate, about 10-20% of daily calories. Consuming too much protein can potentially hinder ketosis.

Understanding the Gluten-Free Diet

As the name suggests, the gluten-free diet eliminates gluten, a protein found in wheat, barley, rye, and their derivatives. 

To feel well, someone with celiac disease and non-celiac gluten sensitivity must follow a strict gluten-free diet, because consuming gluten can lead to various digestive and serious health issues.


Key Principles of the Gluten-Free Diet:


Gluten Elimination:

The primary focus of the gluten-free diet is to eliminate gluten-containing foods. This includes bread, pasta, cereals, and many processed foods that may contain hidden sources of gluten.

Gluten-Free Substitutes:

Individuals following a gluten-free diet use alternative flour without gluten, such as rice flour, almond flour, coconut flour, buckwheat flour, millet flour, and sorghum flour as substitutes for wheat flour in recipes.

Whole Foods Emphasis:

Many naturally gluten-free foods, such as fruits, vegetables, lean proteins, nuts, and seeds, are encouraged on the gluten-free diet. Try this Keto Cream of Asparagus & Leek Soup, so delicious!

Why the keto diet is not considered gluten free?

The keto diet itself does not inherently contain gluten. It is a low-carbohydrate, high-fat dietary approach that focuses on limiting carbohydrate intake, primarily derived from grains like wheat, barley, and rye—all of which contain gluten. 

The keto diet relies heavily on foods that are naturally gluten-free, such as meats, fish, poultry, eggs, dairy, non-starchy vegetables, nuts, seeds, and healthy fats.

However, the caveat lies in how the keto diet is practiced. Many processed and packaged keto-friendly products, such as keto breads, snacks, and supplements, are available in the market. Some of these products may contain gluten or gluten-containing ingredients as fillers, binders, or additives.

To ensure that your keto diet remains gluten-free, it’s crucial to carefully read product labels and opt for certified gluten free options when necessary. 

Additionally, preparing meals from scratch using whole, unprocessed ingredients can further minimize the risk of gluten contamination.

gouda cheese

Potential Sources of Gluten in the Keto Diet

While the core principles of the keto diet is gluten free, certain aspects should be approached with caution to maintain a truly gluten free keto diet:

Processed Foods:

Packaged keto products, such as keto bars, shakes, some flavored cheese or supplements, may contain hidden sources of gluten. Always check the ingredient list and look for gluten free certifications.

sliced keto multi seed bread

Keto Baking:

When baking keto-friendly goods like almond flour seeded bread or keto cookies, ensure that all ingredients are gluten-free. Use almond flour, coconut flour, or other gluten-free flour alternatives. You may enjoy our popular 5 Ingredient Keto Walnut Cookies, or Grain-Free Ham and Cheese Donuts.

Sauces and Condiments:

Some sauces and condiments, particularly soy sauce and certain salad dressings, can contain gluten. Opt for gluten free versions or make your own at home. Check out this article “Is vinegar gluten free?” 

Hidden Gluten:

Be vigilant about hidden sources of gluten in seasonings, spice blends, and processed foods. These may not be obvious, but can contain gluten-based additives. Check out this article “Are spices and herbs gluten free?”

keto gluten free lemon bar slices

Benefits of Combining a Gluten Free Diet with Keto

For someone with celiac disease or non-celiac gluten sensitivity, combining a gluten free diet with the keto diet can offer unique advantages:

Improved Digestion

Eliminating gluten can alleviate digestive issues and discomfort for those with gluten-related disorders, while the keto diet may further promote healthy digestion.

Weight Management:

Combining a gluten free and keto diet may enhance weight loss efforts, as both approaches have been associated with reduced appetite and improved satiety.

Stabilized Blood Sugar:

Both diets, when combined can help stabilize blood sugar levels, making them potentially beneficial for individuals with diabetes or insulin resistance. Try our famous Keto Cream Cheese Lemon Bars or the Keto Minnie Blueberry Cheesecakes.

Reduced Inflammation:

Gluten sensitivity can trigger inflammation in some individuals, and the anti-inflammatory properties of the keto diet may provide additional relief.


Ultimately, whether you choose to follow a gluten free diet, a keto diet, or a combination of both, it’s essential to prioritize whole, unprocessed foods and consult with a healthcare professional or registered dietitian to create a personalized dietary plan that aligns with your health goals and needs.

Let’s Get Started!

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

Let’s Connect!

Be sure to FOLLOW US on FACEBOOK and PINTEREST. And don’t forget to sign up for our newsletter. We always have something new and exciting for you! 

Many thanks!

Kristina xx

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of only gluten free recipes or its staff.