What Spreads Can I Have on Keto?

October 29, 2025 •

4 min read

Over 70% of followers of the ketogenic diet report success in weight management, making low-carb, high-fat food choices crucial. Navigating which condiments are suitable can be challenging, but many satisfying and delicious spreads can easily fit into a ketogenic lifestyle.

Quick Summary

This guide provides a comprehensive list of delicious, low-carb spreads suitable for the keto diet, including store-bought options and simple homemade recipes. It covers savory choices like pesto and guacamole, sweet options like sugar-free nut butters, and important considerations like reading labels for hidden sugars.

Key Points

Check Labels for Hidden Sugars: Many commercial spreads contain added sugars that can sabotage ketosis; always choose brands with no added sugar.
Prioritize Healthy Fats: Opt for spreads made with healthy fats from nuts, seeds, avocado, or olive oil, avoiding those with processed vegetable oils.
Embrace Savory Options: Low-carb spreads like pesto, guacamole, and olive tapenade offer rich flavors and healthy fats for savory applications.
Make Your Own Sweet Spreads: Create your own delicious, sugar-free jams using low-carb berries and chia seeds for a tasty alternative.
Nut Butters are Keto-Friendly: Natural almond and peanut butters are excellent keto choices, but always check ingredients for purity.
Get Creative with Cream Cheese: Cream cheese is a versatile base for both sweet and savory keto spreads and dips, like fluffy cheesecake or herbed spreads.

Sweet & Creamy Keto Spreads

For those who love a sweet treat, you don't have to give up satisfying spreads. The key is to look for options with no added sugar or to make your own with keto-friendly sweeteners like erythritol or monk fruit.

Nut and Seed Butters

Almond Butter: A classic choice, natural almond butter is rich in healthy fats and relatively low in carbs. Always check the label to ensure there are no added sugars or vegetable oils.
Peanut Butter: Similar to almond butter, natural peanut butter can be a great keto-friendly spread. Look for brands with only peanuts and salt on the ingredient list.
Macadamia Butter: Made from macadamia nuts, this butter is higher in fat and lower in net carbs than almond or peanut butter, making it an excellent keto choice.
Sunflower Seed Butter: A good nut-free alternative, sunflower seed butter is a flavorful and fatty spread that's perfect for a ketogenic diet.

Cream Cheese Spreads

Cream cheese is a versatile, high-fat, and low-carb ingredient that can be used for both sweet and savory spreads.

Plain Cream Cheese: Enjoy it on its own or add keto-friendly ingredients like herbs for a savory twist, or a dash of cinnamon and stevia for a sweet one.
Keto Cream Cheese Frosting: Combine softened cream cheese with a powdered keto sweetener and a splash of vanilla extract for a decadent, sugar-free frosting or dip.
Keto Cheesecake Fluff: Whip cream cheese with heavy cream and a keto sweetener to create a light and fluffy dessert spread.

Savory & Flavorful Keto Spreads

For those who prefer savory flavors, there are plenty of options to add depth and richness to your meals and snacks.

Delicious Savory Dips and Spreads

Guacamole: This classic avocado-based dip is a keto superstar, full of healthy fats and flavor. Make it fresh with avocado, lime juice, cilantro, and red onion.
Pesto: Traditional pesto made with basil, pine nuts, garlic, parmesan cheese, and olive oil is a perfect keto spread or sauce. Just be mindful of pine nut portion sizes if you are strictly tracking macros.
Olive Tapenade: A rich, briny spread made from olives, capers, and olive oil, tapenade is excellent with keto bread or as a dip for low-carb vegetables.
Keto Chicken Liver Pâté: A nutrient-dense, high-fat option, homemade chicken liver pâté is a gourmet and satisfying choice.
Homemade Mayonnaise: Store-bought versions can contain unhealthy oils and added sugar. Making your own from eggs, a healthy oil like avocado oil, and vinegar ensures a clean, keto-compliant spread.

Comparison Table: Keto Nut and Seed Butters


Spread	Ingredients	Net Carbs (per 2 tbsp)	Key Benefits
Almond Butter	Almonds, Salt	~3g	High in Vitamin E and Magnesium; slightly higher fiber
Peanut Butter	Peanuts, Salt	~5g	Good source of protein and fat; widely available
Macadamia Butter	Macadamia Nuts	Very Low	Highest in healthy monounsaturated fats; buttery texture
Sunflower Seed Butter	Sunflower Seeds	Low	Nut-free alternative; good source of Vitamin E

Making Your Own Keto Jams and Preserves

For those who miss fruit spreads, you can create delicious sugar-free jams with low-carb berries and chia seeds.

Chia Seed Jam

Chia seeds are fantastic for thickening a jam-like consistency without the need for high-sugar pectin. Here's a simple recipe:

Ingredients: 1 cup of low-carb berries (strawberries or raspberries are great), 2 tbsp of chia seeds, and keto-friendly sweetener to taste (e.g., stevia or monk fruit).
Method: In a small saucepan, gently heat the berries until they break down. Stir in the chia seeds and sweetener. Remove from heat and let it thicken for 10-15 minutes. It will continue to thicken as it cools. Store in the fridge.

Tips for Choosing Store-Bought Spreads

When shopping for keto-friendly spreads, always read the nutrition label carefully. Look for these crucial elements:

Check for Added Sugar: Many popular brands of nut butter, mayonnaise, and other condiments contain significant amounts of added sugar. Always choose varieties that are labeled 'no added sugar' or 'sugar-free'.
Avoid Unhealthy Oils: Steer clear of spreads made with processed vegetable oils like corn, soybean, or canola oil. Opt for those with healthy fats from sources like almonds, coconut, or avocado.
Scrutinize Net Carbs: The ketogenic diet focuses on net carbs, so be sure to subtract fiber from the total carbohydrate count on the nutrition label. A good keto spread will have a very low net carb count per serving.

Conclusion: Savoring Keto-Friendly Spreads

The ketogenic diet doesn't have to be restrictive or bland. With a wide variety of sweet and savory spreads available, both store-bought and homemade, you can easily add flavor, fat, and satisfaction to your meals and snacks. From creamy nut butters to rich guacamole and indulgent cream cheese concoctions, the options are plentiful. Always be a diligent label-reader to avoid hidden carbs and sugars, and embrace the creativity of making your own delicious, keto-compliant spreads. For more information on what to eat on a ketogenic diet, consult authoritative sources like the Harvard T.H. Chan School of Public Health Nutrition Source.

Frequently Asked Questions

Yes, you can have peanut butter on a keto diet, but it is crucial to choose a natural brand with no added sugar. A standard 2-tablespoon serving of natural peanut butter typically contains around 5 grams of net carbs, so it's best enjoyed in moderation.

Almond butter and macadamia nut butter are often considered excellent for keto. Macadamia butter is lower in net carbs and higher in fat, while almond butter offers a good balance of healthy fats and fiber. Always check for brands with minimal ingredients and no added sugar.

No, traditional jams and jellies are not allowed on keto due to their high sugar content. However, you can make your own keto-friendly versions using low-carb berries (like strawberries or raspberries), chia seeds, and a keto sweetener.

Great savory options include guacamole, pesto made with olive oil, homemade mayonnaise, and olive tapenade. These are rich in healthy fats and low in carbs.

You can, but you must read the label carefully. Many commercial mayonnaises contain unhealthy oils and added sugars that can increase the carb count. Look for brands made with avocado oil, olive oil, or coconut oil and no sugar.

In addition to nut butters and cheese spreads, you can top keto bread with butter, ghee, avocado, pesto, or sugar-free seed butters. For a sweet treat, try a homemade chia seed jam.

Yes, spreads high in healthy saturated fats like butter and ghee are perfectly fine and even encouraged on a ketogenic diet. These fats provide energy and satiety without spiking blood sugar.