What meat should you not eat on keto? A guide to avoiding hidden carbs and unhealthy additives

October 29, 2025 •

4 min read

While meat is a staple of the ketogenic diet, studies show that ultra-processed meats can increase health risks and contain hidden carbs. Knowing exactly what meat should you not eat on keto is crucial to maintaining ketosis and prioritizing your overall health over shortcuts.

Quick Summary

This article outlines which meats and meat products should be avoided on a ketogenic diet, focusing on processed varieties, breaded options, and those with sugary sauces. It explains how hidden carbohydrates and unhealthy additives can disrupt ketosis, while providing better, cleaner meat choices.

Key Points

Processed meats often contain hidden carbs: Avoid sausages, bacon, and deli meats with added sugars, fillers, or high sodium content.
Breaded or battered meats are not keto: The flour and cornmeal coatings on items like fried chicken or nuggets are high in carbohydrates and should be avoided.
Steer clear of sugary sauces and marinades: Many barbecue and teriyaki sauces are loaded with sugar, which will disrupt ketosis.
Unhealthy cooking methods can be detrimental: Avoid frying meats in processed vegetable oils at high temperatures; use healthy fats like avocado oil instead.
Choose fresh, unprocessed meat: Opt for plain cuts of beef, pork, poultry, and fish, and flavor with herbs and spices rather than high-carb additions.

Navigating Meat Choices on a Ketogenic Diet

The ketogenic diet's primary rule is to minimize carbohydrate intake and increase healthy fat consumption, and meat is a natural fit for this high-fat, low-carb approach. However, not all meat products are created equal. The world of meat goes far beyond a simple steak, and many common meat items contain hidden carbohydrates, unhealthy additives, or are prepared in a way that makes them unsuitable for keto.

The Dangers of Processed Meats

Processed meats are a major category to scrutinize when on a keto diet, despite often being seen as carb-free. Many, including sausage, bacon, hot dogs, and deli meats, contain preservatives and fillers that can negatively impact health and kick you out of ketosis.

Added Sugars and Fillers: Cured and processed products frequently have added sugars and starches to enhance flavor and texture. For example, some glazed hams are coated in sugar, and many sausages contain starchy fillers. Always read the ingredients list carefully to spot these hidden carbs.
Sodium and Additives: Deli meats and other processed varieties are typically very high in sodium, nitrates, and nitrites, which can pose health risks, particularly with high-frequency consumption. Choosing cleaner, unprocessed options is a healthier strategy for the long term.

Breaded and Battered Meats

Any meat that comes with a breading or batter is immediately non-keto. This includes classic comfort foods and fast-food staples that rely on flour or cornmeal for their signature crispy coating.

Restaurant Fried Chicken: A single fried chicken drumstick from a fast-food chain can contain a surprising amount of carbs, and larger pieces can push your daily carbohydrate limit significantly. A single fried chicken breast might contain 14 grams of net carbs, making it a bad choice for staying in ketosis.
Frozen Convenience Foods: Items like pre-packaged chicken nuggets, tenders, and fish filets that are breaded and frozen for quick preparation are carb-laden. The breading is the primary source of carbs, so even a small portion can set you back.

Meats with Sugary Sauces and Marinades

While the meat itself might be low-carb, many store-bought sauces and marinades are high in sugar. These sugary additions can easily turn a keto-friendly protein into a carb-heavy meal.

Barbecue and Teriyaki Sauces: These sauces are notorious for their high sugar content. A typical barbecue sauce, for instance, is packed with sugar, designed for flavor rather than low-carb adherence.
Honey-Glazed Products: Any meat described as 'honey-baked' or 'maple-glazed' should be avoided. These are essentially coated in sugar, regardless of the meat underneath.

Comparing Unhealthy vs. Healthy Keto Meat Options

To make smart choices, compare the nutritional profile and preparation methods of different meat options.


Type of Meat	Keto-Friendly Rating	Primary Reason	Healthy Alternatives
Sausage & Hot Dogs	Low	Often contain fillers, preservatives, and added sugars. High in sodium.	Sugar-free or naturally cured sausages; homemade sausage patties.
Breaded Chicken	Not Keto	Coated in high-carb flour or cornmeal. A single serving can exceed your daily carb limit.	Plain, skin-on chicken cooked at home, or with keto-friendly breading like almond flour or pork rinds.
Honey-Glazed Ham	Not Keto	The glaze is a sugar coating, immediately adding significant carbs.	Plain, traditional deli ham (check label for sugar) or roasted, unglazed ham.
Store-bought Beef Jerky	Low	Many brands add sugar during the curing process. It's often high in sodium.	Homemade jerky or brands that specify zero-sugar ingredients.
Unprocessed Red Meat	High	Unseasoned beef, lamb, and other red meats are naturally carb-free and high in fat.	All cuts of steak, ground beef (high-fat), lamb chops.
Unprocessed Poultry	High	Chicken and turkey are excellent keto proteins. Dark meat (thighs, wings) is higher in fat.	Chicken thighs with skin, turkey roast. Avoid breading or sugary sauces.
Fatty Fish	High	Salmon, mackerel, and sardines are rich in omega-3 fatty acids and healthy fats, with virtually no carbs.	Wild-caught salmon, tuna, herring.

Making Healthier Keto Meat Choices

To ensure your meat consumption supports your keto goals and overall health, focus on simple, high-quality choices. Opt for unprocessed and unseasoned varieties. When cooking, use keto-friendly oils like avocado oil or lard.

Instead of relying on commercial sauces and breading, get creative with homemade alternatives. You can make a delicious, crunchy crust with crushed pork rinds and parmesan cheese, or use spices like garlic powder, smoked paprika, and herbs to add flavor without carbs.

The Importance of Variety and Mindful Consumption

While meat is a cornerstone of many keto diets, relying solely on one type can lead to nutrient imbalances. Incorporate a variety of meats, including different types of poultry, fatty fish, and grass-fed red meat, to ensure you get a broad range of vitamins and minerals. It's also important to practice portion control, as consuming excessive protein can also potentially affect ketosis by being converted into glucose.

By focusing on whole, unprocessed meats and being mindful of how they are prepared, you can fully embrace the benefits of the keto diet without falling into the common traps of hidden carbs and unhealthy additives. Prioritizing quality and variety is the key to long-term success and better health on your keto journey.

Disclaimer: This article provides general nutritional information and is not a substitute for professional medical or dietary advice. Consult a healthcare provider or a registered dietitian before making significant changes to your diet.

Conclusion

Understanding what meat should you not eat on keto is a critical step for anyone committed to the diet. The main culprits are processed meats, like sausages and deli cuts, which often contain unhealthy additives and hidden sugars, and any meat prepared with high-carb coatings or sugary sauces. Prioritizing fresh, unprocessed meats such as fatty cuts of grass-fed beef, pasture-raised chicken, and wild-caught fish, and preparing them with keto-friendly ingredients, will help you stay in ketosis and improve your overall health. Always read labels and be aware of your preparation methods to avoid these dietary pitfalls.

Frequently Asked Questions

Bacon and sausage can be keto-friendly if they are sugar-free and have no added fillers or preservatives. However, many commercial brands contain hidden carbs and unhealthy additives, so reading labels is essential. For best results, seek out sugar-free, naturally cured options.

Traditional fried chicken with a flour-based coating is not keto-friendly due to its high carbohydrate content. You can make keto-friendly versions at home using low-carb alternatives like crushed pork rinds, almond flour, or parmesan cheese for a crispy coating.

Processed deli meats are often high in sodium, nitrates, and nitrites, which have been linked to potential health issues. They may also contain hidden carbohydrates in the form of sugars or fillers. Opting for fresh, unprocessed meat is a healthier choice.

You should avoid meats with sugary sauces like barbecue or honey glazes, as these are typically high in carbs and can easily derail your keto efforts. Instead, make your own low-carb sauces or use dry rubs with herbs and spices.

For the keto diet, fattier cuts of meat are often preferred because the goal is to increase fat intake. Fatty meats like ribeye steak, chicken thighs, and pork belly help you reach your macronutrient goals more easily. Lean meat is still acceptable, but you may need to add extra healthy fat to your meal.

Yes, excessive protein intake can be an issue on the keto diet. While protein is essential, if you consume too much, your body can convert it into glucose, potentially interfering with ketosis. Moderate protein intake is the goal, balancing it with high fat consumption.

Cooking with highly processed vegetable oils at high heat can create harmful free radicals and is not recommended on a clean keto diet. Instead, opt for healthier, keto-friendly cooking fats with high smoke points, such as avocado oil, lard, or ghee.