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    Home / Ketogenic Diet / 15 Ways to Add More Keto Fat into Your Diet

    15 Ways to Add More Keto Fat into Your Diet

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    Are you new to Keto and aren't sure how to include healthy fats into your meals?  You've come to the right place!  Below are 15 different ways to help you add more Keto fats to your diet!

    15 Ways to Add More Fat into your Keto Diet

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases, through links in this post. See my Disclosure.

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    If you are new to the Ketogenic Diet, you might be wondering, how you are going to consume so much fat!  Let me start by clarifying, fat is not a macro that you must hit, it's used as a lever to keep you satiated between meals.  Simply put, you eat as much fat as you need to, in order to keep from being hungry until your next meal.

    You will find that the longer you are on Keto, the less fat you will need to consume, however you still want to make sure you include a fair amount in your diet.  Otherwise, you are only consuming protein and very low carbs, which is not healthy and can kick you out of Ketosis.

    The fats that you want to consume on Keto, are healthy fats, which includes avocado, grass-fed butter, ghee, lard, mayonnaise, cocoa butter, coconut butter, Coconut Oil and MCT Oil.

    Here are some tips that can help you add more healthy fats to your Keto diet:

    closeup of cheese sauce over broccoli on white plate

    1- Add Homemade Cheese Sauce to Your Veggies

    I have a recipe for a velvety and delicious Easy Cheesy Sauce for Veggies that has a whopping 27 grams of fat per serving, with only 6 grams of protein and 2 net carbs!  This makes the perfect addition to any meal where you have a protein and a veggie, but not enough fat.  Add the cheese sauce and problem solved!

    Strawberry Cheesecake Fat Bombs with strawberries in blue bowl

    2- Make Some Fat Bombs 

    I have several recipes for Keto fat bombs that are are also sweet, so they can satisfy any craving, as well as help you increase your healthy fats. There are also hundreds available on the internet.  To see my Fat Bomb recipes, click here.  You can make them in large batches and freeze most of them, keeping some in the fridge.  When you need more, simply transfer another batch from the freezer to the fridge and you are good to go!

    3-Choose High Fat Proteins

    Choose protein with a higher fat content, like pork, 80/20 ground beef, fish, chicken legs and thighs, duck, chicken with the skin on, turkey legs and thighs and sausage are some examples.

    keto berries and cream

    4- Whip up Heavy Cream Sweet Treats  

    If you are craving something sweet and don't have any fat bombs on hand, take some heavy whipping cream, mascarpone cheese and a few drops of liquid stevia and whip it up.  Add some fresh berries to a bowl and dollop the whip cream over the top.

    strawberry coconut cream mousse keto and low carb

    5- Indulge in Mascarpone/Cream Cheese Sweet Treats  

    Similarly, you can easily whip up a quick healthy fat treat using cream cheese or mascarpone cheese. Whip up either or a combination of both, add a few drops of liquid stevia and whip it up.  Blend in some fresh or frozen berries, or unsweetened cocoa powder and you have mousse-like healthy fat treat!

    6-Use Grass-Fed Butter/Ghee

    Add grass-fed butter or ghee anywhere you can!  Cook your eggs in it, veggies and even add it on top of a freshly grilled steak or fish, yum!!  You can get creative and add fresh herbs to your butter, which will give anything you add it to, a wonderful boost of flavor.

    avocado cut open

    7-Eat Your Avocados

    Avocados are so healthy, it's well worth the effort to make them a regular part of your diet. You can read more about the amazing health benefits of avocado here.  If you are like me, I love avocado and can eat them plain, or with a drizzle of olive oil, salt and pepper.  If you are not crazy about avocado, you can easily disguise the flavor by using them in desserts.  I have a recipes for Silky Chocolate Avocado Mousse and Keto Avocado Brownies , use avocado that has just ripened, you will not even taste them!

    coffee with cream on saucer with spoon

    8-Drink Bulletproof Coffee

    If you are a coffee drinker, add healthy fats to your coffee, a.k.a. Bulletproof Coffee "BPC".  Adding grass-fed butter, coconut oil, MCT oil, or heavy cream to your coffee is a great way to get in that extra fat.  Typically you would do a combination of two fats, i.e. half coconut oil and half butter.

    olive oil poured into glass bowl with green olives on the side

    9-Drizzle Some Olive Oil

    Use your olive oil. Get a good quality olive oil and drizzle over cooked veggies, meats, avocado and more.  It will add a boost of flavor and increase your fat.

    Bacon Ranch Dressing - Keto and Low Carb

    10-Make Your Own Dressings and Dips

    Make your own creamy salad dressings and dips, using mayonnaise, sour cream, heavy cream, etc.  Adding a couple of tablespoons to any salad is a great way to increase your fat.  Check out my recipe for Homemade Ranch Dressing and Dip.  Make extra to have on hand for the week!  You can also use it as a dip for pork rinds, raw veggies or make your own crackers.  I have a great recipe for Keto "Everything" Crackers!

    6 pieces of bacon frying in a pan

    11- Save Your Bacon Grease

    When you make your next batch of bacon, store the remaining grease in an airtight container or jar in the fridge and use it in your cooking.  Cook your eggs with it, use it to cook veggies, and you can even use it in a salad dressing!

    sausage frying in pan

    12-Cook With Grease From High Fat Meats

    Similarly, you can also use the grease from other meats that you cook.  Grease from chorizo, Italian sausage and duck can add tremendous flavor to veggies that are just screaming for help!

    13- Try Coconut Butter

    Eat a tablespoon of homemade toasted coconut butter. It's incredibly easy to make and has fantastic flavor.  I love to eat it all by itself sometimes, it's quick and great if you are pressed for time.  See how to make your own toasted coconut butter here.  It's much easier than you think!

    14- Buy Full Fat Ingredients

    When you buy cream, cream cheese, butter, cheese, coconut milk, etc.  make sure you are buying the full fat version, not "light" or "low fat".  For example, Philadelphia Cream Cheese has a "⅓ less fat" version that contains 5 grams of fat per 2 tablespoons serving.  Their original cream cheese contains 7 grams of fat.  A 2 gram different might seem trivial, but every bit helps, particularly when you are finding it difficult to include enough fat for your macros.

    15- Eat High Fat Nuts and Seeds

    Snack on or include high fat nuts in your meals, such as pecans, walnuts, macadamia nuts and Brazil nuts.  Some nuts are also high in protein and carbs, so eat them in moderation.  Chia, sunflower and sesame seeds are also very high in fat, but not as high in protein, so they make great healthy fat alternatives.  You can sprinkle them on salads or blend in shakes.

    15 Ways to Add More Fat into your Keto Diet

    I hope you find these tips helpful.  If you do, please leave a comment and share your experience!

    Note: It's best to consult with your Doctor, Nutritionist or Licensed Professional before making any dramatic changes to your diet.  I am not a Doctor, Nutritionist or Licensed Professional, so the tips offered in this article are for your consideration and does not take the place of professional medical advice.

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    Comments

    1. Ross Rehberger

      April 01, 2021 at 12:19 pm

      Good – I should definitely pronounce, impressed with your web site. I had no trouble navigating through all the tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Reasonably unusual. Is likely to appreciate it for those who add forums or something, web site theme . a tones way for your client to communicate. Nice task.

      Reply
      • Keto Cooking Christian

        April 02, 2021 at 3:14 pm

        Thank you!

        Reply
    2. Tina

      March 25, 2021 at 8:14 pm

      This is exactly the conversation I was having today. I like EVOO, so having a tablespoon straight doesn't bother me. But these other ideas - like heavy cream with strawberries - sounds more appetizing. Thank you

      Reply
      • Keto Cooking Christian

        March 26, 2021 at 10:17 am

        You are so welcome! I'm glad you found the other ideas helpful.

        Reply
    3. Marilyn Weitz

      January 05, 2021 at 9:33 pm

      My concern in regards to fats mentioned ... is my cholesterol rising.

      Reply
      • Melissa

        February 09, 2021 at 11:05 am

        Marilyn, just make sure you choose the right sources of fats. Remember you want to keep your LDL low, but your HDL should be on the higher side.

        Reply
    4. Samantha

      November 06, 2020 at 12:48 pm

      Thank you so much! I was eating too much protein in my keto diet and it's preventing me from getting into ketosis. I'll definitely try your tips!

      Reply
      • Keto Cooking Christian

        November 09, 2020 at 12:21 pm

        You're welcome, glad you found it helpful!

        Reply
    5. Randy

      October 13, 2020 at 7:57 pm

      These are Great!
      Great job!!
      Thank You, Randy

      Reply
      • Keto Cooking Christian

        October 16, 2020 at 12:23 pm

        You're so welcome!

        Reply
    6. Tina Cropper

      August 31, 2020 at 8:02 am

      Thank you for the tip. That exactly I need to do is add more fat, I noticed that I am kicked out of ketosis. I am not adding enough fat.

      Reply
    7. Enida

      March 11, 2020 at 5:27 pm

      Very helpful, thanks. I am a beginner on Keto and am struggling to find ways to add more fat to my diet.

      Reply
      • Keto Cooking Christian

        March 14, 2020 at 2:19 pm

        You're welcome, I hope they help you!

        Reply
    8. Kim

      February 28, 2020 at 9:15 pm

      Thank you so much these tips are great..

      Reply
    9. Nikki

      February 15, 2020 at 11:47 pm

      Excellent tips!

      Reply
    10. Rob

      February 08, 2020 at 12:04 am

      I saw a comment as I read through saying that counting macros was a problem .. there are many free apps and websites that will count the macros for you all you need to do is type in the name of the food in the search bar or with your smartphone you can even scan the IP code on the container takes a lot of the stress and guess work out for me

      Reply
    11. Rob

      February 07, 2020 at 11:59 pm

      Thank you. I had to lose 20 lbs to meet the BMI requirements to have surgery in a private clinic. Thankfully I was able to meet my goal 280-263 lbs in 1 month. I want to lose more. Carbs are not a problem for me. It's the fat/protein mix that I stuggle with. I believe these ideas will definitely help me bump up my fat content. I definitely see some chocolate mousse in my near future.

      Thank you very much for this article

      Reply
    12. Donna

      January 23, 2020 at 1:20 pm

      Thanks so much for these helpful ideas on adding more healthy fat!

      Reply
    13. sheila fink

      January 20, 2020 at 9:18 pm

      Thank you for giving this info and all the wonderful tips! Need more fat in my diet!

      Reply
    14. Connie J Fait

      January 12, 2020 at 10:34 pm

      Thank you this is very helpful. This is my second round doing the Keto diet to loose alot of weight and to use long term for health. I am feeling lost, I know it doesn't have to be complicated. I am concerned I won't be within my Macros with what I eat. Scale said I gained back a couple lbs. I have thought I was eating a calorie deficit. I don't eat any breads for quite awhile and no sweets. I am not desiring the Keto breads or sweets. Any thoughts you have I would appreciate.

      Reply
    15. Jenny Cook

      January 08, 2020 at 9:40 am

      I am new to this so this is really helpful. I need to eat more fat.

      Reply
    16. Karen Freeman

      January 02, 2020 at 10:06 am

      Thank you for adding the tips without making my jump through a lot of hoops to read to them!

      Reply
    17. Shirley Davis

      December 24, 2019 at 8:52 am

      Is the Premeir Protein drink a good Keto choice?

      Reply
    18. Nancy Tinnin

      December 16, 2019 at 3:58 am

      thanks for helping me understand keto better. I have not been eating enough fat.

      Reply
    19. Jeanine Killinger

      December 12, 2019 at 7:01 am

      I want to thank you so very much or all your information. You are the first one to give me some info without asking for money first. All this info has been very good and thank you again

      Reply
      • Keto Cooking Christian

        December 12, 2019 at 9:50 am

        I'm glad you are finding all the info useful, thanks for taking the time to let me know!

        Reply
    20. natalia Midori

      December 07, 2019 at 8:56 am

      You are doing a great job! Very helpful info! Thank you!

      Reply
    21. Cindi from Indy

      November 25, 2019 at 12:11 pm

      Thank you for the great tips!!! I dont eat cream cheese, yellow cheese or sour cream so always looking for recipes!!

      Reply
    22. Paul & Es Maine

      October 20, 2019 at 2:31 pm

      I am trying to eliminate vegetable oils and Philadelphia cream cheese is made with it. I am also trying to eliminate wheat and Soy Just an FYI 71yrs old and have lost 21 lbs so far and 16 more to go for a more reasonable BMI.

      Reply
    23. Judy C

      September 13, 2019 at 8:48 am

      Since finding your posts, I have gathered so much very useful information. I started KETO in March and I am down 35 lbs. I don’t even feel like I’m watching my weight.
      Thank you so very much. I look forward to following you

      Reply
      • Keto Cooking Christian

        September 13, 2019 at 10:36 am

        Hi Judy,
        That's so awesome, congratulations! I completely agree being on Keto, I never even feel like I'm dieting because there are just so many great options we get to enjoy!

        Reply
    24. Kris

      September 02, 2019 at 8:12 pm

      Thank you Julianne .I love to read all of you send to me

      Reply
      • Keto Cooking Christian

        September 02, 2019 at 8:20 pm

        You're welcome, glad you are finding the info helpful!

        Reply
    25. Tanya

      August 20, 2019 at 7:43 am

      A lot of great information in this email! From the recipes with extra tidbits for taste to the different ways to use your grease after cooking. Very valuable & looking forward to the next one’

      Reply
      • Keto Cooking Christian

        August 20, 2019 at 8:45 am

        Thanks Tanya, I'm glad you found it helpful!

        Reply

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    Keto Cooking Christian

    I'm Julianne, welcome!  Eating healthy doesn't mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! More about me...

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