Is Garlic Keto? Can You Eat Garlic on the Keto Diet?

Garlic is a powerhouse vegetable known for fighting multidrug-resistant E. coli, dangerous parasites, and chronic inflammation. But is garlic keto-friendly?

In this post, I’ll cover everything you need to know about garlic, including its keto-friendliness, health benefits, and some tasty alternatives.

Can You Eat Garlic On A Ketogenic Diet?

Rating: Garlic earns a keto-friendly rating of ⭐⭐⭐⭐⭐ (out of 5).

Yes, you can eat garlic on a low-carb diet! One clove of garlic contains just one gram of net carbs and four calories, making it a perfect addition to your keto meals.

One of my favorite ways to enjoy garlic is by crushing a few cloves with a garlic press, mixing them with coconut oil and salt, and using it as a salad dressing. This is especially delicious on a chicken or steak salad.

Garlic Nutritional Facts

One garlic clove (about three grams) contains:

• • Four calories

• • One gram of net carbs

• • 0.18 grams of protein

• • 0.1 grams of fiber

• • 5 mg of calcium

• • 1 mg of magnesium

• • 11 mg of potassium

• • 0.05 mg of iron

While garlic might seem low in nutrients, its real value lies in its unique compounds like allicin and diallyl disulfide.

The Health Benefits Of Garlic

Garlic offers numerous health benefits. Here are a few that stand out:

It Can Help Fight Dangerous Infections

A 2001 study published in The Journal of Microbes and Infection found that garlic helps destroy multidrug-resistant E. coli. Even if you’re not struggling with E. coli, this highlights the potent antimicrobial properties of garlic.

Garlic also combats fungal infections like candida, which can cause yeast infections and oral thrush. Many believe garlic causes bloating due to its prebiotic fiber content, but this is typically only true if you have small intestinal bacterial overgrowth. For yeast-related infections, garlic can be incredibly beneficial.

It’s Anti-Inflammatory

Chronic inflammation is at the root of many health issues, and garlic is a powerful anti-inflammatory agent. A meta-analysis published by The Journal of Nutrition found that daily garlic consumption lowers c-reactive protein levels, the primary protein your body produces when it’s inflamed. This reduces your risk of developing chronic conditions, including cancer, as recognized by the National Cancer Institute.

Garlic Improves Athletic Performance

A 2015 study in The Journal of the International Society of Sports Nutrition found that consuming 900 milligrams of garlic increases your Vo2 max by 2.7%. Vo2 max measures the maximum amount of oxygen your body can use during exercise, meaning you get more oxygen per minute, enhancing performance. This is due to garlic’s ability to reduce inflammation, allowing your body to operate more efficiently.

Keto-Friendly Garlic Recipes

Here are some of my favorite keto garlic recipes:

Keto Mushroom And Garlic Sauce

This creamy garlic mushroom sauce pairs perfectly with steak. You can even enjoy it on its own since it’s rich in fat and has zero carbs.

Ingredients:

• • One onion

• • Five cloves of garlic

• • 300 grams of mushrooms

• • Two tablespoons of parsley

• • One tablespoon of butter

• • 400 milliliters of cream

Instructions:

1. 1. Thinly slice the onion, garlic, mushrooms, and parsley.

1. 1. In a pan, melt the butter over high heat, then add the onion and garlic, cooking until golden.

1. 1. Add the mushrooms and cook until done, then stir in the parsley and cream until the sauce reaches the desired consistency.

Keto Garlic Bread

This keto garlic bread is a tasty snack for carb cravings.

Ingredients:

• • One cup of mozzarella cheese

• • One tablespoon of Parmesan cheese

• • Half a cup of almond flour

• • Two tablespoons of cream cheese

• • One tablespoon of garlic powder

• • One teaspoon of baking powder

• • One clove of garlic

• • One egg

• • One tablespoon of chopped parsley

• • One tablespoon of butter

Instructions:

1. 1. Preheat your oven to 400°F.

1. 1. In a microwave-safe bowl, combine the mozzarella, almond flour, cream cheese, and baking powder. Microwave for one minute.

1. 1. Add the egg and mix until dough-like. Spread on a non-stick baking tray.

1. 1. Mix melted butter, parsley, garlic, and Parmesan cheese, then spread on the dough.

1. 1. Bake at 400°F for 15-20 minutes.

Keto Butter Garlic Squid

Ingredients:

• • 50 grams of butter

• • One chopped spring onion

• • Seven cloves of raw garlic

• • Two tablespoons of parsley

• • 10 pieces of grated cheese

Instructions:

1. 1. In a hot pan, melt butter and add chopped spring onion, minced garlic, and parsley. Cook until golden brown.

1. 1. Add the raw squid and cook for two minutes.

1. 1. Transfer to a plate and grate cheese on top while still hot.

What Are Some Alternatives To Garlic On Keto?

If you’re looking to spice up your keto diet with alternatives to garlic, consider these options:

Chives

100 grams of chives contain 4.4 grams of net carbs and 30 calories, making them a keto-friendly alternative. They’re also rich in micronutrients like vitamin C, riboflavin, and beta carotene.

Onion

100 grams of onions have nine grams of carbs. While higher than garlic and chives, you typically don’t use large amounts in one sitting, so it won’t kick you out of ketosis.

Spring Onion

Spring onions are a lower-carb alternative to regular onions, with 100 grams containing seven grams of carbs, 0.4 grams of fiber, and 32 calories. They also offer dietary fiber, vitamin C, and calcium.

Final Word On Eating Garlic On Keto

Garlic is a must-eat for keto dieters, thanks to its anti-inflammatory, antimicrobial, and performance-boosting benefits. With only one gram of carbs per clove, it’s easy to incorporate into your diet through delicious recipes like creamy mushroom sauce, keto bread, and garlic squid. For variety, try alternatives like onions, chives, and spring onions.

Looking for more keto-friendly food guides? Check out our posts on beets, carrots, onions, mushrooms, cherries, lentils, and honey.