A Dietitian’s Tips for Tasty Ways to Incorporate Fat into the Diet

We are excited to share today’s guest blog post by ketogenic dietitian and Keto Ambassador, Vanessa Aldaz, MPH, RD, CDE. Thanks for these awesome tips, Vanessa!


BleVanessa Aldaznding in the fats- Can we make them taste better?

By Vanessa Aldaz, MPH RD CDE

I often hear the same complaint from new keto parents: “It’s just too much fat– my child has a hard time eating it all”. Or “It just doesn’t taste that good”.  Even parents that have been doing the diet for a longer time will come back eventually and ask “How can we continue giving the fats?”

Whatever happened to the old saying ”Fat makes everything taste better”?  Yes, I imagine it especially does when it is also covered in sugar and simple carbs! But not so much in this magical diet known as the ketogenic diet when sugar is not allowed and loads of butter, oil, mayo, lard or other fatty goodness are needed to keep our children away from those vicious seizures.

So how can we keep the magic happening each time we slather and pound the fat component of the diet on our child’s plate? Can we make it go down easier? Well, perhaps! If you haven’t tried some of these tricks and tips, you might find some of these useful. Remember to mix it up and continue to use creativity. Here are a few tasty ways to blend in the fats on a high fat diet! Hmm, maybe fat does make everything taste better…..

Note- Be sure to tailor these ideas to work with your prescribed ketogenic ratio or diet type. Consult with your dietitian for help.

  1. Mix in the MCT oil. If using MCT oil in your diet- mix it into mayonnaise or a dressing.
  2. Make herbed butter! Fresh or dried herbs work just fine– Use a pinch or weigh out and calculate into your ratio if using more. Add herbs like parsley, oregano, tarragon, lavender, cilantro, rosemary, thyme or herbs de Provence to butter, ghee or even coconut oil. Make it into a log, freeze or keep refrigerated and use as needed for fats that add flavor, freshness and color.
  3. Spice it up! Same as above but add spices. Paprika, cayenne and even a pinch of curry are enough to give your fats a kick!
  4. Make a dressing! Mix oil, heavy cream, salt and pepper, and an acidic component whether it be lime or lemon juice or vinegar. Try to use 3 parts fat to 1 part acid component. Don’t forget to calculate the vinegar or citric juices as these may add extra carbs.
  5. Infused oils! Yes, infused oils have very low or even no carbs but provide plenty of aroma and flavor. Take 1 cup of any oil (except flaxseed)- such as olive, coconut oil, canola or corn oil and add a flavoring component, such as 2 cloves of garlic, or 1 tsp red pepper flakes, dried rosemary, oregano, thyme, or basil. You could also add 1-2 star of anise, some cloves, a piece of fresh dried turmeric (which is also a great antioxidant), or ginger root. Add the oil blend to a small sauce pan. Bring to a low simmer then turn off heat and let stand until cool for 30 minutes. Once cooled, use a sieve and keep only the oil. Drizzle on foods like fish, vegetables, or meats! YUMM!
  6. Infused cream! To 1 cup of heavy cream- add 1 TBSP of one of the following: dried herbs or spices (such as basil, garlic, curry, peppermint or mint leaves), tea leaves like green tea, cinnamon sticks, orange or lemon peel, macha green tea, or a chai tea bag. Bring the mixture to a low simmer for 10-15 minutes or until cream is infused with enough flavor. Do not boil. Cool to room temperature or refrigerate. Depending upon whether you made a sweet or savory cream infusion, you can add salt or your choice of sugar substitute. The infused cream can be made into a sauce or dessert topping or as a twist on a fat bomb!
  7. Create a mousse using heavy cream whipped and blended with applesauce or pureed fruit.
  8. Make a savory mousse by mixing an infused oil, heavy cream and pureed chicken, tuna or salmon. Use to dip with keto crackers or veggies.
  9. Keto ice cubes! Mix MCT oil and heavy cream together (emulsified forms of the MCT oil work best), pour into fun shaped ice cube trays, and freeze! These work great in a diet orange soda or diet root beer as a “keto float”!

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