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Best Keto Cooking Oils

by Lucie
keto cooking oils

The low carb lifestyle mainly relies on fat for your daily dietary needs. Therefore, it’s of the utmost importance that you choose the best keto cooking oils for your meals.

But how will you know which are keto friendly oils among the rows of available ones in the supermarket? A quick look reveals a staggering number of options, including olive oils and ones that are made from various nuts, vegetables, and seed.

Different oils will have different characteristics, i.e., they may have low or high smoke points that affect the quality of your low carb meals. In this article, we’ve listed a guide on what keto oil you should use on certain foods for maximum nutrient retention and make them taste amazing too!


Butter is a highly respected ingredient in the world of keto. It’s rich in CLA, or conjugated linoleic acid and vitamins E, D and A, all of which can stave off cancer. When cooking with butter, it’s best to choose the organic, grass-fed variety so you won’t ingest antibiotics and get more nutrients than the regular kind.

Keep in mind that regular butter has a low smoke point, so it’s usually paired with foods that can be cooked without going beyond 350 degrees. On the flip side, ghee can be used if you want to cook using high temperatures. Make sure to get organic, grass-fed ghee for maximum keto benefits.

This tasty compound is usually paired with fish as it enhances the meat’s flavor just like red meat and red wine does. For instance, why not try Grouper with Rosemary cooked in butter base or a Salmon with encrusted parmesan? For quick veggie meals, you can try roasted carrots when you only have 10 to 15 minutes to spare.

Coconut Oil

Low carb experts have been touting the wonderful benefits and properties of coconut oil for years. It has remarkable anti-fungal and antibacterial characteristics, keeps solid at room temperature and lasts longer than other unsaturated cooking oil, thanks to its high lauric acid content. By itself, coconut oil can single-handedly bring about ketosis and increase your metabolic rate to improve the fat-burning process.

Coconut oil is best for cooking in low heat as it has an excellent low smoke point as well. It pairs up very nicely with Southeast Asian dishes, seafood, and baked food.

Ever wonder if coconut oil and smoothies work well together? You’ll be amazed at the results. Try adding a teaspoon or two in a Mocha Cookies and Cream smoothie next time. The tropical flavor lends a unique flavor, and you get more keto ingredients per meal. Craving for fish? Cook up a storm with Pad Thai and coconut oil. Cauliflower, with its high protein content, can be made into a zesty curry-based side dish. The possibilities are virtually endless.

Extra Virgin Olive Oil

Extra Virgin Olive Oil or EVOO for short is a staple when it comes to keto cooking oils. Some experts have even said that EVOO was made for the keto diet because it has virtually everything one could need to start shedding off stubborn pounds!

For starters, Extra Virgin Olive Oil comes with minimal processing and refinement. It’s bursting with anti-oxidants and has that unique, delicious flavor that goes well with almost everything, including veggies, eggs, and meat. EVOO’s low smoke point works well if you’re looking for a medium for your dressings, dips, and salads.

Need some ideas on how to use EVOO for your meals? A kale salad with a generous splash of apple cider vinegar and EVOO should tickle your taste buds. Also, cabbage slaw and pulled pork make for easy keto cooking that can be done in as little as 30 minutes. On weekends, go all-out and prepare stuffed flank steak with goat and pancetta cheese. These meals will satiate you, and more importantly, fulfill your keto requirements as well.

Other Keto Cooking Oils To Consider

Coconut oil, butter, and extra virgin olive oil top our list of the best keto oils you can buy today.

They’re all packed with the right nutrients, fat content and have a fairly low smoke point, which means minimal nutrient waste and maximum taste at the same time. Moreover, they have great anti-oxidant, antibacterial and work very well no matter what you’re cooking.

In certain situations where you don’t have time to buy these oils at the local grocery or need to whip up something quick, some type of cooking oils can work in a pinch:

Avocado Oil. Avocado oil has a high smoke point and it’s loaded with healthy omega 9 fatty acids and vitamin E. It’s a great medium for when you need to cook foods at high temperature and desire a unique, nutty flavor.

Sesame Oil. Sesame oil is intense, fragrant and contains essential nutrients such as iron, copper, calcium, magnesium, zinc, and vitamins B6 and E. Drizzle onto low carb dishes or as a garnish for that extra culinary kick, or for complementing that pad thai and other Asian dishes.

What Low Carb Cooking Oil Should You Not Buy?

In a keto diet, fat is listed as one of the staples that you should consume to induce a state of optimal weight loss, but that doesn’t mean you should just take in any oil.

In particular, one should avoid cooking oils that have undergone a heavy refinement process and products that have high trans-fat content. Not only will they not work in a keto diet, but they’d also increase your chances of suffering chronic health conditions, including inflammation, heart disease, and cancer.

As a general rule, stay away from seed and vegetable-based oils, especially grapeseed, cottonseed, safflower, sunflower, peanut, corn, canola and soybean oil. These won’t help you achieve your weight loss goals within the keto diet.

Knowing the best keto friendly oils will allow you to meet your fat consumption requirement and cook up exciting, tasty and nutritious dishes at the same time. Don’t be afraid to experiment with various meats, fish, and vegetables and show off your creative side, as long as you’re using the right kinds of keto cooking oils.

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