Can you eat gluten-free on the keto diet?

December 4, 2025 •

4 min read

The ketogenic diet has seen a massive surge in popularity, often surpassing other well-known plans in online searches. For those already committed to a gluten-free lifestyle, combining the two may seem daunting, but with the right knowledge and focus on whole foods, it is not only possible but also straightforward.

Quick Summary

This guide explains how to combine a gluten-free and ketogenic diet by focusing on naturally compatible whole foods and carefully avoiding hidden gluten in processed products.

Key Points

Diet Combination is Feasible: A diet that is both gluten-free and ketogenic is entirely possible by focusing on whole, unprocessed foods like meat, vegetables, and healthy fats.
Hidden Gluten is a Risk: Processed keto-friendly products can contain hidden gluten, so strict label-reading is necessary for anyone avoiding gluten.
Keto Focus is Macros, GF Focus is Protein: The ketogenic diet restricts carbs, while a gluten-free diet eliminates a specific protein; they are not interchangeable.
Nutrient Planning is Critical: Careful meal planning is essential to prevent potential nutrient deficiencies, especially for fiber, vitamins, and minerals restricted in both diets.
Professional Guidance Recommended: For those with celiac disease or other health concerns, consulting a dietitian is vital to ensure a balanced and safe combined dietary approach.
Naturally Compatible Foods: Many staple keto foods such as eggs, fish, leafy greens, and nuts are naturally gluten-free.
Label Vigilance is Key: Always check ingredients on processed foods, sauces, and flavorings for hidden sources of gluten like malt or modified wheat starch.

Understanding the Diets

Before combining these two restrictive eating patterns, it's crucial to understand their core principles. A ketogenic diet focuses on macronutrient ratios: high fat, moderate protein, and very low carbohydrates. The goal is to induce a metabolic state called ketosis, where the body burns fat for fuel instead of glucose. A gluten-free diet, on the other hand, is defined by what it excludes—the protein gluten, found in wheat, barley, and rye. For individuals with celiac disease or gluten sensitivity, this is a medical necessity, regardless of carb intake.

The key distinction is that a keto diet naturally eliminates many gluten-containing, high-carb foods like bread and pasta, but it is not inherently gluten-free. Processed keto products can sometimes contain hidden gluten or ingredients derived from wheat, so vigilance is required when following both diets.

Can you eat gluten-free on the keto diet? Yes, with careful planning

The short answer is a definitive 'yes,' as many staples of a ketogenic diet are naturally gluten-free. By building your meal plan around whole, unprocessed foods, you can easily meet both requirements. However, the complexity increases with packaged and processed foods, where hidden gluten can lurk in unexpected places. Successful integration relies on diligent label reading and a focus on unprocessed ingredients.

Comparison of Dietary Principles


Feature	Ketogenic Diet	Gluten-Free Diet	Combined Keto & Gluten-Free
Primary Goal	Induce ketosis for fat burning and weight loss.	Eliminate gluten due to medical need or sensitivity.	Achieve ketosis while also avoiding gluten completely.
Carbohydrates	Severely restricted to 20-50g per day, regardless of source.	Can include high-carb options like rice, potatoes, and quinoa.	Very low intake of carbohydrates, excluding all gluten sources.
Allowed Grains	Primarily avoided. Alternatives like almond or coconut flour are used.	Gluten-free grains and starches like rice, corn, and quinoa are permitted.	Avoids all grains, including many gluten-free varieties, due to carb count.
Protein & Fat	High-fat intake (approx. 70%) and moderate protein are emphasized.	No specific restrictions on macros, allowing a wide range of protein and fat sources.	Follows the keto macro ratios, but only with naturally gluten-free sources.
Main Challenge	Adherence due to restriction of many common foods.	Preventing cross-contamination and identifying hidden gluten.	Increased restriction and risk of nutrient deficiencies if not well-planned.

Foods to Enjoy on a Gluten-Free Keto Diet

Following this combined diet can still be a diverse and flavorful experience by focusing on these naturally compliant food groups:

Meat and Poultry: Beef, chicken, pork, lamb, and turkey are all naturally free of gluten and fit perfectly within keto guidelines.
Fish and Seafood: Fatty fish like salmon and tuna, as well as shellfish like shrimp, are excellent sources of healthy fats and protein.
Eggs and Dairy: Eggs are a keto staple, and most cheese and full-fat dairy products (like unsweetened yogurt) are gluten-free. Always check labels on flavored dairy.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flax seeds are great for healthy fats and fiber, but be mindful of their carb counts.
Healthy Fats: Olive oil, avocado oil, and coconut oil are foundational to the ketogenic diet.
Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, avocado, and bell peppers are naturally gluten-free and provide essential nutrients.

Tips for Success and Avoiding Pitfalls

Successfully adhering to a gluten-free and keto diet requires attention to detail. Processed foods are where the biggest risks lie. For example, seasonings, sauces, and some processed meats can contain gluten as a filler. Always read the ingredients list carefully.

Common Mistakes to Avoid:

Not Reading Labels: Never assume a product is gluten-free just because it's marketed as 'keto.' Double-check all ingredient lists.
Neglecting Fiber Intake: Restricting carbs can reduce fiber. Incorporate plenty of low-carb vegetables and seeds to maintain digestive health.
Ignoring Nutrient Deficiencies: Both diets are restrictive. Pay attention to your micronutrient intake and consider supplements if needed, especially for vitamins and minerals found in fruits and whole grains.
Relying Heavily on Processed Foods: While convenient, processed 'keto' items often contain hidden additives and are less nutritious than whole foods.

Consulting a Professional

While a well-planned, combined diet can be safe and effective, it's not a one-size-fits-all solution. For individuals with celiac disease, consulting a registered dietitian is crucial to ensure proper nutrition and avoid cross-contamination. They can help tailor a plan that meets your specific needs and health goals safely.

For more general information on nutrition, the U.S. Department of Agriculture's resource, Nutrition.gov, offers credible, science-based guidance.

Conclusion

It is entirely possible to maintain a diet that is both gluten-free and ketogenic. The compatibility stems from the fact that many of the core foods in a clean keto diet are naturally free of gluten. Success hinges on a thoughtful approach to meal planning, a commitment to reading food labels diligently, and prioritizing whole, unprocessed ingredients. By avoiding the pitfalls of hidden gluten and potential nutrient deficiencies, you can effectively manage both dietary needs and reap the benefits of a combined plan. For personalized advice, especially if you have celiac disease, speaking with a healthcare professional is always the best course of action.

Frequently Asked Questions

No, not all keto foods are gluten-free. While many low-carb, whole foods are, some processed keto products may contain ingredients with gluten, such as wheat protein or malt extract.

A gluten-free diet excludes gluten protein for health reasons, while a keto diet restricts carbohydrates to induce ketosis. A gluten-free diet can still include high-carb foods like rice, which are not permitted on a keto diet.

Excellent choices include meat, fish, eggs, low-carb vegetables (like spinach and broccoli), avocados, nuts, and seeds. Healthy oils like olive and coconut oil are also compliant with both diets.

No. While grains like rice and quinoa are gluten-free, their high carbohydrate content makes them incompatible with a ketogenic diet, which requires severely limiting carb intake.

Challenges include limited food options, difficulty finding snacks, the need for strict label-reading, and ensuring adequate intake of fiber and other nutrients typically found in whole grains.

Potential long-term risks can include nutrient deficiencies, constipation due to low fiber, and the possibility of kidney stones if not managed properly. Consultation with a doctor is recommended.

For those with celiac disease, a gluten-free keto diet is possible but requires utmost caution regarding cross-contamination. Consulting with a dietitian is essential to ensure safety and prevent intestinal damage.

The best way is to focus on whole, unprocessed foods. When purchasing packaged items, read all labels carefully and be aware that gluten can be hidden in flavorings, additives, and sauces.