5 Delicious Tahini Recipes for the Keto Diet (Includes Loaded Keto Salad Recipe!) (2024)

FAQs

Can you eat tahini on a keto diet? ›

Yes, tahini, made from sesame seeds, is keto-friendly. It's rich in healthy fats and low in carbs. Include it in your keto recipes for a nutty flavor.

It's known for its rich taste and creamy texture, too, making it perfect for low-carb desserts or even as a standalone treat. Plus, it has a mere 5.22g net carbs per 100g serving, making it an excellent choice for keto dieters.

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

If you're allergic to sesame seeds, you shouldn't eat tahini. If you don't know whether you're allergic, pay attention to what your body does after you eat it.

Tahini is rich in polyunsaturated fats and bioactive plant compounds called lignans that have been shown to improve insulin secretion. In human studies, sesame consumption has been linked to improved serum glucose, hemoglobin A1C and insulin concentrations in patients with diabetes.

Eating a spoon of tahini with bread every day can be a part of a balanced diet for many people. Tahini is a nutritious spread made from sesame seeds and provides healthy fats, protein, and various vitamins and minerals. However, as with any food, moderation is key.

Tahini with unhulled sesame seed contains more phytonutrients than peanut butter, and, for many people, is easier to digest than almond butter. Tahini is also a versatile ingredient because it's flavor is more neutral than most nut butters. Few people have seed allergies.

It has antioxidant and anti-inflammatory properties, and its health benefits may include reducing risk factors for heart disease and protecting brain health. It's also very easy to make at home using only two ingredients. Overall, tahini is a simple, healthy, and flavorful addition to your diet.

In essence, dirty keto is a variation of the keto diet (a high fat, moderate protein, low carb diet) that allows you to consume whatever you want as long as it meets your macro goals. While it still reduces carb intake, it does not pay attention to the nutritional value of the fats and protein consumed.

What is the simplest keto meal? ›

Olives, nuts and charcuterie plates are brilliant keto-friendly nibbles to kick off your meal. Then stick with high protein mains like a chicken Ceasar salad, steak, or grilled fish, and swap out starchy, carb-heavy sides for vegetables if possible.

To stay under 20 grams of carbs a day, fill yourself up with lots of vegetables, proteins, and healthy fats.

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber). 4 Fiber per serving is 0.6 grams.

On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.

Keto Dips and Spreads

And while you can't have hummus made of tahini alone, make sure you look for or make a batch made with other low-carb ingredients. Also, if you're trying a keto diet, think about trying some alternative dips, such as guacamole, chimichurri, or roast eggplant dip.

Not to mention how versatile it is in dressing up veggies and meats alike. That fact that its low in carbohydrates and contains a high amount of fats, makes it a fantastic addition to those following a ketogenic diet or low-carb diet.

While there are low-carb condiments that you can definitely consume on keto, there are certain ones that you should completely avoid. The main condiments that do not fit well into the keto diet regime because of their high sugar content are full-sugar ketchup, maple syrup, jam, tomato paste, and premade sauces.