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Are Sun Dried Tomatoes Keto?

Are Sun Dried Tomatoes Keto?

This blog post explores the question, 'Are sun dried tomatoes keto?' We'll dive into the nutritional info, their carb count, and their suitability for a keto diet. Let's find out if you can enjoy these tasty treats while staying in ketosis!

Understanding the Keto Diet

The keto diet has been taking the world by storm, and for good reason! This low-carb, high-fat diet helps you burn fat and maintain a healthy lifestyle. But with so many foods out there, it can be tough to know what's keto-friendly and what's not. One such food that's causing a bit of confusion is sun dried tomatoes. So, are sun dried tomatoes keto? Let's dive in and find out!

Understanding the Keto Diet

What Are Sun Dried Tomatoes?

Sun dried tomatoes are a delicious and versatile ingredient that can add a punch of flavor to your dishes. They're made by, you guessed it, drying tomatoes under the sun or in a dehydrator. This process concentrates their flavors and nutrients, making them a popular choice in Mediterranean cuisine. But what about their nutritional content?

What Are Sun Dried Tomatoes?

Are Sun Dried Tomatoes Keto-Friendly?

Now, let's answer the burning question: 'Are sun dried tomatoes keto?' Unfortunately, the answer isn't as simple as a yes or no. The keto diet is all about keeping your carb intake low, typically under 20-50 grams per day. A serving of sun dried tomatoes (about 1/4 cup) can contain around 12-16 grams of carbs, depending on whether they're packed in oil or not. So, while they're not the most carb-heavy food out there, they might not fit into your daily carb allowance if you're following a strict keto diet. However, if you're doing a more relaxed version of keto or have some wiggle room in your carb count, you can enjoy sun dried tomatoes in moderation.

Are Sun Dried Tomatoes Keto-Friendly?

While it's common knowledge that sun dried tomatoes can be enjoyed in moderation on a keto diet, there are still many lesser-known facts about these flavorful treats that can help you make the most of them. Let's dive into some unconventional aspects of sun dried tomatoes and their role in a keto lifestyle.

Sun Dried Tomatoes and Antioxidants

Sun dried tomatoes are packed with antioxidants like lycopene, which can help protect against heart disease and certain types of cancer. The drying process actually increases their antioxidant content, making them a nutritious addition to your keto diet.

Different Types of Sun Dried Tomatoes

Not all sun dried tomatoes are created equal. Some are packed in oil, while others are dry-packed. Oil-packed tomatoes have a softer texture and a more intense flavor, but they also have a higher calorie count. Opt for dry-packed tomatoes if you're watching your calorie intake.

Sun Dried Tomatoes and Fiber

Sun dried tomatoes are a good source of fiber, which is essential for maintaining a healthy gut and can help keep you feeling full longer. This can be especially beneficial when following a keto diet, as it may help curb cravings for high-carb foods.

Sun Dried Tomatoes and Sodium

While sun dried tomatoes are naturally low in sodium, some brands add salt during the drying process. Be sure to check the label if you're watching your sodium intake. Opt for low-sodium or unsalted varieties when possible.

Sun Dried Tomatoes and Portion Control

Portion control is key when incorporating sun dried tomatoes into your keto diet. While a serving of sun dried tomatoes can fit into your daily carb allowance, it's important not to overdo it. Stick to a 1/4 cup serving or less to stay within your carb limits.


Sun-Dried Tomatoes in Keto-Friendly Recipes

A growing trend in the keto community is incorporating sun-dried tomatoes into keto-friendly recipes. These recipes often include sun-dried tomatoes as a flavorful addition to salads, low-carb pasta dishes, and even keto-friendly pizzas. By using sun-dried tomatoes sparingly, individuals on the keto diet can enjoy their unique taste without compromising their dietary goals.

Sun-Dried Tomatoes as a Substitute for High-Carb Ingredients

Another trend involves using sun-dried tomatoes as a substitute for high-carb ingredients in traditional recipes. For instance, sun-dried tomatoes can be used to create a low-carb tomato paste or sauce, which can then be used in various keto-friendly dishes. This trend not only allows for more variety in the keto diet but also helps individuals maintain their carb intake within the recommended range.

Sustainable and Organic Sun-Dried Tomatoes in the Keto Diet

There is also a growing trend towards using sustainable and organic sun-dried tomatoes in the keto diet. This trend reflects a broader movement towards environmentally friendly and health-conscious food choices. Sustainable and organic sun-dried tomatoes are often produced using traditional methods, which can enhance their flavor and nutritional value, making them an appealing option for those on the keto diet.

Keto Sun-Dried Tomato and Feta Stuffed Chicken

This delicious and low-carb keto recipe features juicy chicken breasts stuffed with sun-dried tomatoes, feta cheese, and spinach. It's a perfect main course for those following a ketogenic diet and looking for a flavorful meal.

Featured Recipe Image


  • 4 boneless, skinless chicken breasts - Trimmed and pounded to 1/2-inch thickness
  • 1/2 cup sun-dried tomatoes - Chopped and drained if packed in oil
  • 1/2 cup crumbled feta cheese - Low-sodium
  • 1 cup fresh spinach - Chopped
  • 1 tbsp olive oil - Extra virgin
  • Salt and pepper - To taste


  1. Preheat the oven to 375°F (190°C).
  2. In a bowl, combine sun-dried tomatoes, feta cheese, and chopped spinach.
  3. Place a spoonful of the mixture onto each chicken breast and roll them up, securing with a toothpick.
  4. Heat olive oil in an oven-safe skillet over medium-high heat.
  5. Season the chicken breasts with salt and pepper, then sear them on all sides until golden brown.
  6. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through.
  7. Remove from the oven and let the chicken rest for a few minutes before serving.

Prep Time: 15 minutes | Cook Time: 25 minutes | Servings: 4


Calories: 300

Carbohydrates: 5g

Protein: 35g

Fat: 15g

Saturated Fat: 5g

Cholesterol: 100mg

Sodium: 450mg

Additional Notes: For added flavor, you can add garlic or herbs to the stuffing mixture. Serve with a side of roasted vegetables or a salad for a complete keto-friendly meal.

Keto Sun-Dried Tomato and Basil Pesto

This delicious and vibrant keto-friendly pesto combines the rich flavors of sun-dried tomatoes and fresh basil, perfect for adding a burst of flavor to your favorite low-carb dishes. It's easy to make and can be stored in the fridge for a week, making it a great meal prep option.

Featured Recipe Image


  • 1/2 cup sun-dried tomatoes (packed in oil) - Drain and pat dry before using
  • 2 cups fresh basil leaves - Packed
  • 1/4 cup pine nuts - Toasted
  • 1/4 cup grated Parmesan cheese - Freshly grated
  • 2 cloves garlic - Minced
  • 1/2 cup olive oil - Extra virgin
  • Salt and pepper to taste - Optional


  1. Toast the pine nuts in a dry skillet over medium heat until golden brown, about 3-5 minutes. Set aside to cool.
  2. In a food processor, combine the sun-dried tomatoes, basil leaves, toasted pine nuts, Parmesan cheese, and minced garlic. Pulse until the ingredients are finely chopped.
  3. With the food processor running, slowly pour in the olive oil through the feed tube. Continue processing until the pesto is smooth and well combined.
  4. Taste and season with salt and pepper if desired. Pulse a few more times to combine.
  5. Transfer the pesto to an airtight container and store in the refrigerator for up to one week.

Prep Time: 15 minutes | Cook Time: 5 minutes | Servings: 8 (2-tablespoon) servings


Calories: 200

Carbohydrates: 4g

Protein: 3g

Fat: 20g

Saturated Fat: 3g

Cholesterol: 2mg

Sodium: 150mg

Additional Notes: This pesto is perfect for adding flavor to zucchini noodles, grilled chicken, or as a spread on keto-friendly crackers. You can also freeze the pesto in ice cube trays for easy portioning and longer storage.

Keto Sun-Dried Tomato and Olive Tapenade

This delicious Keto Sun-Dried Tomato and Olive Tapenade is perfect for those following a low-carb or ketogenic diet. Packed with flavorful ingredients like sun-dried tomatoes, olives, and capers, this tapenade is a versatile and healthy addition to your meal plan. Enjoy it as a dip with veggies, spread it on keto bread, or use it as a topping for grilled meats.

Featured Recipe Image


  • 1/2 cup sun-dried tomatoes (packed in oil) - Drain and reserve the oil for later use
  • 1/2 cup pitted kalamata olives - None
  • 1/4 cup capers - Drained
  • 2 cloves garlic - Minced
  • 1 tbsp fresh parsley - Chopped
  • 1 tbsp fresh basil - Chopped
  • 1 tbsp lemon juice - Freshly squeezed
  • 1/4 tsp black pepper - Ground


  1. Place sun-dried tomatoes, olives, capers, garlic, parsley, basil, lemon juice, and black pepper in a food processor.
  2. Pulse until the ingredients are finely chopped and well combined, but not completely smooth.
  3. If needed, add some of the reserved sun-dried tomato oil to achieve the desired consistency.
  4. Transfer the tapenade to a serving bowl and serve immediately, or store in the refrigerator for later use.

Prep Time: 10 minutes | Cook Time: 0 minutes | Servings: 8 servings


Calories: 60 calories

Carbohydrates: 3g

Protein: 1g

Fat: 5g

Saturated Fat: 1g

Cholesterol: 0mg

Sodium: 350mg

Additional Notes: This tapenade can be stored in an airtight container in the refrigerator for up to one week. For a smoother tapenade, process the ingredients longer in the food processor. Adjust the amount of lemon juice and black pepper to taste.

Further Reading

Explore over 200+ Keto recipes with our iPhone App, complete with an extensive starter guide and a wealth of valuable resources to enhance your Keto lifestyle journey. Download now to begin your adventure into delicious, health-conscious eating.

Healthline provides a comprehensive article on the ketogenic diet, including a section on keto-friendly foods like sun-dried tomatoes.

Medical News Today offers an in-depth look at the nutritional content of sun-dried tomatoes and how they fit into a ketogenic diet.

WebMD provides a detailed guide on the ketogenic diet, including a list of foods to eat and avoid, with a mention of sun-dried tomatoes.

Mayo Clinic offers a comprehensive overview of the ketogenic diet, with a section on low-carb vegetables like sun-dried tomatoes.

Harvard Health Publishing provides a detailed article on the ketogenic diet, including a discussion on the carb content of various foods, including sun-dried tomatoes.


Are sun dried tomatoes a suitable keto food due to their low carb content?

Pro: Sun dried tomatoes are relatively low in carbohydrates compared to other tomato products, making them a potential option for those following a ketogenic diet. A 1-ounce serving of sun dried tomatoes contains around 14 grams of carbohydrates, which is significantly less than the same amount of fresh tomatoes. Additionally, sun dried tomatoes are high in fiber, which can further reduce their net carb content.

Contra: While sun dried tomatoes are lower in carbs than some other tomato products, they still contain a significant amount of carbohydrates for a ketogenic diet. The standard ketogenic diet recommends consuming no more than 20-50 grams of carbohydrates per day, depending on individual factors. Eating just a small amount of sun dried tomatoes could quickly use up a large portion of this daily carb allowance.

Can sun dried tomatoes be included in a keto diet due to their high nutrient density?

Pro: Sun dried tomatoes are a nutrient-dense food, providing a good source of vitamins C, K, and potassium. They are also high in antioxidants, such as lycopene, which has been linked to various health benefits. Including sun dried tomatoes in a ketogenic diet could help ensure adequate nutrient intake and support overall health.

Contra: While sun dried tomatoes are nutritious, they are not essential for a ketogenic diet. Many other low-carb foods, such as leafy greens, nuts, and seeds, can provide similar or even higher amounts of nutrients without the high carb content of sun dried tomatoes. Additionally, consuming large amounts of sun dried tomatoes could potentially displace other nutrient-dense, low-carb foods in the diet.

Are sun dried tomatoes a good choice for a keto diet because they can add flavor and variety to meals?

Pro: Sun dried tomatoes have a rich, intense flavor that can add depth and complexity to ketogenic meals. They can be used in a variety of dishes, such as salads, omelets, and sauces, to add flavor and variety to the diet. This can help prevent boredom and increase satisfaction with the ketogenic diet, potentially improving adherence and long-term success.

Contra: While sun dried tomatoes can add flavor and variety to meals, they are not necessary for a successful ketogenic diet. There are many other low-carb flavorings and ingredients that can be used to add flavor and variety to meals, such as herbs, spices, and low-carb sauces. Additionally, consuming large amounts of sun dried tomatoes could potentially lead to overconsumption of carbohydrates and hinder progress towards ketosis.

April, 30th 2024 | This article was developed with the help of AI. We strongly recommend cross-checking critical facts and data for precision, as AI contributions do have limitations and may not be accurate.