Best Nuts For Keto

Nuts are a fantastic source of healthy fats, making them ideal for staying satiated while following a low-carb diet. Keto-friendly nuts, including pecans, almonds, and peanuts contain plenty of fats, limited carbs, and enough protein to support bone and muscle growth. Explore our guide to learn more about the best nut on keto to help you stay on track with your nutritional goals.

What Is a Keto-Friendly Diet?

The ketogenic (keto) diet is similar to other low-carb, high-fat diets like Atkins and South Beach. The basic guidelines for keto are simple: Limit your carbohydrate intake and boost your fat consumption to lose weight and improve overall health. Reducing carbs puts your body into a metabolic state called ketosis, using fat for fuel instead of carbs. Low carb nuts that are high in healthy fats work well on a keto diet, especially when you’re following a high-protein plan. Peanuts and nuts are brimming with heart healthy benefits and loaded with key nutrients like vitamins, minerals, fiber, and antioxidants, making them a smart choice for a daily snack.

Top 4 Nuts for Keto

If you’re currently following a keto diet, try adding these nuts to your snack plan for a delicious and heart-healthy reward. Remember, portion control is key, even with low-carb options. When following a keto diet, stick to one or two ounces of nuts per day, equal to a small handful, as part of a well-rounded plan.

1 | Peanuts

The carbs in Hampton Farms Peanuts total just 4 grams per ounce (28 grams), and they're high in unsaturated fats that can help lower cholesterol. Heart-healthy peanuts are packed with plant-based protein, which can also stimulate weight loss. Peanuts are a versatile keto-friendly nut that add crunch in both sweet and savory recipes at mealtime. Even salted peanuts are okay on a keto diet as long as you eat them in moderation. Control your portions and be mindful of added ingredients that might contain hidden carbs or sugars.

2 | Pecans

With only 1.2 grams of net carbs per ounce, pecans  rank among the best nuts for keto and low-carb lifestyles. Pecans contain 20 grams of fat and high levels of thiamine, magnesium, vitamin A, zinc, and phosphorus, so you can feel good about boosting your pecan intake and remaining true to your keto plan.

3 | Almonds

Filled with 14 grams of mostly monounsaturated fat, almonds are one of the most nutritious nuts you can eat on keto. They also deliver 6 grams of protein per serving, making them a great option for muscle support—especially if weight training or regular workouts are part of your routine. This low-carb nut is rich in vitamin E, copper, and antioxidants, all of which support a healthy heart and may even reduce the risk of developing type 2 diabetes diagnosis.

4 | Cashews

Though there are more carbs in these nuts than the others on our list, you can still enjoy cashews in moderation on a keto diet. Cashews are high in fat (13 grams per 30-gram serving) and contain a host of vitamins and minerals, including a significant amount of copper, essential for energy production, and magnesium, which supports bone health.

Best Nuts for Keto at a Glance

Keto-Friendly Nut Recipes

Looking for low-carb dishes that deliver on flavor and nutrition? These keto-friendly nut recipes are packed with healthy fats, protein, and crunch—perfect for anyone staying on track without giving up satisfying meals and snacks.

Pecan Crusted Chicken Tenders

These oven-baked pecan-crusted chicken tenders are crispy, juicy, and packed with nutty flavor—no frying required. Naturally gluten-free, they’re also Paleo and Whole30 friendly, making them a clean option for any night of the week.

Ingredients

• 1.25 lbs boneless, skinless chicken breasts or tenderloins
• 2 ½ cups pecan halves
• 2 tbsp blanched almond flour
• 1 tbsp arrowroot flour
• 1 tsp salt
• ½ tsp black pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp smoked or sweet paprika
• 2 large eggs
• Chopped parsley, for garnish
• Avocado oil cooking spray (or preferred spray)

Instructions

1. Preheat your oven to 400°F and line a large baking sheet with parchment paper. Set out three medium bowls for the coating process. If using chicken breasts, pound them to ½-inch thickness and slice into strips. For tenderloins, simply cut in half lengthwise.
2. To make the first coating mixture, pulse ½ cup of pecans in a food processor until fine crumbs form. Transfer to a bowl and stir in the almond flour, arrowroot flour, salt, pepper, and spices. In a second bowl, whisk the eggs. Pulse the remaining 2 cups of pecans into a coarse crumb and place in a third bowl.
3. Working with one piece at a time, dredge the chicken in the fine pecan mixture, then dip it in the egg wash, and finally coat with the coarse pecan crumbs. Arrange the coated chicken on the prepared baking sheet and lightly spray the tops with avocado oil.
4. Bake for 8 minutes, flip each piece, and continue baking for another 6–8 minutes or until the coating is golden and the chicken is cooked through. Garnish with fresh parsley and serve with your favorite dipping sauces.

Keto Fat Bombs

Quick breakfast, midday snack, or easy dessert—these keto-friendly fat bombs are loaded with crunchy nuts and plant-based protein to keep you energized and satisfied.

Ingredients

• 1 cup pecans
• ½ cup almonds
• ½ cup peanut butter
• ½ cup keto powdered sugar
• 2 tbsp chia seeds
• 2 tbsp milk (or your favorite non-dairy milk)

Instructions

1. In a high-speed blender or food processor, pulse the pecans and almonds until a crumbly texture forms. Add the peanut butter, powdered sweetener, and chia seeds. Blend until well combined, scraping down the sides as needed.
2. Add the milk and blend again. If the mixture is still too crumbly, add a bit more milk until it holds together.
3. Transfer the dough to a mixing bowl, cover, and refrigerate for at least 30 minutes to firm up. Once chilled, form the mixture into 12 balls using your hands or a cookie scoop. Place them on a lined plate or shallow container.
4. Store in an airtight container in the refrigerator for up to 2 weeks, or freeze in a zip-top bag for up to 6 months.

Low Carb Peanut Sauce

This low-carb peanut sauce is easy to make and packed with bold, balanced flavors. It’s the perfect keto-friendly addition to grilled meats, fresh veggies, or low-carb noodle dishes.

Ingredients

• ½ cup unsweetened natural peanut butter
• ¼ cup coconut aminos (low-carb soy sauce alternative)
• 2 tbsp rice vinegar (or apple cider vinegar)
• 2 tbsp fresh lime juice
• 1 tbsp toasted sesame oil
• 1 tbsp avocado oil (or olive oil)
• 2–3 tbsp low-carb sweetener (allulose, monk fruit, or erythritol), to taste
• 2 tsp freshly grated ginger (or ½ tsp ground ginger)
• 2 cloves garlic, minced
• 1 tsp chili paste or ½ tsp red pepper flakes (optional)
• ¼ cup warm water (adjust for consistency)
• 2 tbsp chopped cilantro (optional garnish)

Instructions

1.  In a medium bowl, whisk together the peanut butter, coconut aminos, rice vinegar, and lime juice until smooth. Stir in sesame oil, avocado oil, sweetener, ginger, garlic, and chili paste or red pepper flakes.
2. Gradually whisk in warm water, one tablespoon at a time, until the sauce reaches your desired thickness—thicker for dipping, thinner for drizzling.
3. Taste and adjust: add more lime for brightness, sweetener for balance, or chili for extra heat. Garnish with chopped cilantro, if desired.
4. Serve with grilled chicken skewers, veggie spring rolls, Thai-style salads, or zucchini noodles. 
5. Store in an airtight container in the fridge for up to 1 week. Stir before serving, as it may thicken when chilled.

Discover the best nuts for keto and explore new favorites that support your healthy lifestyle every step of the way.

Note: This content is for informational purposes only and not meant to serve as dietary advice; always consult a doctor before starting any diet or weight loss plan.