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Best Butter to Use for Keto

Best Butter to Use for Keto

Discover the perfect butter for your keto diet with our comprehensive guide. Learn about the health benefits, types, and how to select the best butter for a keto lifestyle.

Why Butter is a Keto Staple

When you're on the keto diet, fats become your best friends. And what's a better source of high-quality fat than butter? But not all butter is created equal, especially when it comes to keto. The best butter to use for keto should be high in healthy fats, low in carbs, and ideally come from grass-fed cows. This is because grass-fed butter contains higher levels of omega-3 fatty acids, which are beneficial for your health. It's also rich in vitamins A, D, E, and K2, all essential nutrients for a well-rounded keto diet. Plus, let's be real, it just tastes better. So when you're reaching for that stick of butter to cook your eggs or to top your keto-friendly veggies, remember that quality matters.

Why Butter is a Keto Staple

Types of Butter for Keto Dieters

Now, let's chat about the different types of butter you might come across. There's your regular butter, which is great and all, but then there's clarified butter, also known as ghee. Ghee is a fantastic option for keto folks because it's been stripped of milk solids, which means it's lower in lactose and can be better for those with sensitivities. Plus, it has a higher smoke point, making it ideal for cooking at high temperatures without burning. Then you've got cultured butter, which is made from fermented cream. This type of butter has a tangier taste and contains probiotics, good for gut health. Whether you go for ghee, cultured, or stick to traditional, the key is to look for butters that are organic, grass-fed, and without unnecessary additives.

Types of Butter for Keto Dieters

Selecting the Best Butter for Your Keto Journey

Choosing the best butter for your keto lifestyle is like picking out the right shoes for an outfit - it can make or break your success. Always read the labels and opt for butter that's high in fat, organic, and grass-fed. This ensures you're getting the best quality fats without any hidden carbs or chemicals. Also, consider your cooking needs. If you love baking or sautéing, you might want to have different types of butter on hand. And hey, why not experiment? You can try making your own keto-friendly butter at home with heavy cream from grass-fed cows. It's a fun process and gives you total control over what's going into your butter - and your body. At the end of the day, the best butter for keto is the one that fits your dietary needs, cooking style, and taste preferences.

Selecting the Best Butter for Your Keto Journey

When it comes to the keto diet, butter is a staple ingredient due to its high-quality fats and low carb content. However, not all butter is created equal, especially for those following a keto lifestyle. In this listicle, we'll explore the best butter options for keto, considering factors such as fat content, source, and cooking versatility.

Grass-Fed Butter vs. Regular Butter

While regular butter is a common choice, grass-fed butter is superior for keto due to its higher levels of omega-3 fatty acids and essential nutrients. Grass-fed butter also offers a richer flavor, making it a top choice for those following a keto diet.

The Benefits of Cultured Butter

Cultured butter, made from fermented cream, not only provides a tangier taste but also contains probiotics that are beneficial for gut health. This often overlooked option can add a unique flavor profile to keto-friendly dishes.

The Versatility of Ghee

Ghee, or clarified butter, is a fantastic option for keto due to its high smoke point and lower lactose content. It's ideal for high-temperature cooking and can be a great alternative for individuals with dairy sensitivities.

Homemade Keto-Friendly Butter

For those looking to take their keto journey to the next level, consider making your own butter at home using heavy cream from grass-fed cows. This allows for complete control over the ingredients and can be a fun and rewarding process.

Considering Cooking Needs and Taste Preferences

When selecting the best butter for keto, it's important to consider individual cooking needs and taste preferences. Whether it's for baking, sautéing, or spreading, choosing the right butter can enhance the overall keto experience.


Rise of MCT oil-infused butter

One trend related to the best butter to use for keto is the rise in popularity of MCT oil-infused butter. MCT oil is a type of fat that is easily converted into ketones by the liver, making it a popular choice for those following a keto diet. When combined with butter, it creates a creamy and flavorful spread that can be used in cooking or as a topping. This trend offers a convenient way for individuals to increase their intake of MCT oil while enjoying the rich flavor of butter, making it a popular choice among keto enthusiasts.

Emergence of flavored keto-friendly butters

Another trend in the best butter for keto is the emergence of flavored keto-friendly butters. While traditional butter is often unsalted, flavored keto butters come in a variety of options such as garlic, herb, and even spicy flavors. These flavored butters add an extra dimension to keto cooking and can be used to enhance the flavor of various dishes while staying within the guidelines of a keto diet. This trend provides keto followers with a wider range of options to add variety and excitement to their meals while maintaining their low-carb, high-fat lifestyle.

Increasing availability of grass-fed butter from different regions

A third trend in the best butter for keto is the increasing availability of grass-fed butter from different regions. While grass-fed butter is already a popular choice for keto due to its higher nutrient content, the trend now extends to the sourcing of butter from specific regions known for their high-quality dairy products. This trend allows keto enthusiasts to explore and appreciate the unique flavors and characteristics of butter from different geographical locations, adding a new level of depth and complexity to their culinary experience.

Keto Garlic Herb Butter

This Keto Garlic Herb Butter is a delicious and versatile spread that is perfect for anyone following a keto diet. It is rich in flavor and can be used to enhance the taste of various dishes. The combination of garlic and herbs adds a savory and aromatic touch to this butter, making it a must-have for your keto kitchen.


  • 1 cup unsalted butter, softened - It is important to use unsalted butter to control the sodium content.
  • 3 cloves garlic, minced - Fresh garlic is recommended for the best flavor.
  • 2 tablespoons fresh herbs (such as parsley, thyme, and rosemary), finely chopped - You can use a combination of your favorite herbs for a personalized flavor.
  • Salt and pepper to taste - Adjust the seasoning according to your preference.


  1. In a mixing bowl, combine the softened butter, minced garlic, and chopped herbs.
  2. Season with salt and pepper, then mix until all the ingredients are well incorporated.
  3. Transfer the garlic herb butter onto a sheet of plastic wrap, roll it into a log, and twist the ends to secure.
  4. Refrigerate the butter for at least 1 hour to allow the flavors to meld together.
  5. Slice the butter into rounds and use it to enhance the flavor of your favorite keto dishes.

Prep Time: 10 minutes | Cook Time: 0 minutes | Servings: 16 servings


Calories: 102 per serving

Carbohydrates: 0g

Protein: 0g

Fat: 11g

Saturated Fat: 7g

Cholesterol: 31mg

Sodium: 2mg

Additional Notes: This garlic herb butter can be used to add flavor to grilled meats, roasted vegetables, or simply spread on keto-friendly bread. Store the butter in the refrigerator for up to 2 weeks or freeze for longer preservation.

Keto Herb-Crusted Salmon

This Keto Herb-Crusted Salmon is a flavorful and healthy dish that is perfect for those following a low-carb or ketogenic diet. The combination of fresh herbs and spices creates a delicious crust on the salmon, while keeping the dish low in carbohydrates. It's a quick and easy recipe that is sure to impress your family and friends.


  • 4 salmon fillets (6 oz each) - skin-on or skinless, based on preference
  • 2 tbsp olive oil - extra virgin
  • 1/4 cup fresh parsley, chopped - flat-leaf
  • 2 tbsp fresh dill, chopped - or 2 tsp dried dill
  • 2 cloves garlic, minced - or 1 tsp garlic powder
  • 1/4 cup almond flour - or coconut flour for nut-free option
  • Salt and pepper to taste


  1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. In a small bowl, mix together the olive oil, parsley, dill, garlic, almond flour, salt, and pepper to form a paste.
  3. Place the salmon fillets on the prepared baking sheet. Spread the herb mixture evenly over the top of each fillet, pressing gently to adhere.
  4. Bake the salmon for 12-15 minutes, or until the crust is golden brown and the salmon is cooked to your desired doneness.
  5. Serve the herb-crusted salmon hot, garnished with additional fresh herbs if desired.

Prep Time: 10 minutes | Cook Time: 12-15 minutes | Servings: 4


Calories: 330 kcal per serving

Carbohydrates: 3g per serving

Protein: 34g per serving

Fat: 20g per serving

Saturated Fat: 3g per serving

Cholesterol: 90mg per serving

Sodium: 350mg per serving

Additional Notes: For a crispy crust, you can broil the salmon for an additional 2-3 minutes after baking. This recipe pairs well with a side of roasted vegetables or a fresh salad.

Garlic Parmesan Zucchini Noodles

This recipe for Garlic Parmesan Zucchini Noodles is a delicious and healthy alternative to traditional pasta. The zucchini noodles are tossed in a flavorful garlic parmesan sauce, making it a perfect dish for anyone looking to cut back on carbs or incorporate more vegetables into their diet. The dish is quick and easy to prepare, making it a great option for a weeknight dinner or a light and satisfying lunch.


  • 4 medium zucchinis - spiralized into noodles
  • 3 cloves garlic, minced
  • 1/2 cup grated parmesan cheese
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish


  1. Heat the olive oil in a large pan over medium heat. Add the minced garlic and cook for 1-2 minutes until fragrant.
  2. Add the zucchini noodles to the pan and toss to coat in the garlic oil. Cook for 2-3 minutes until the noodles are just tender.
  3. Remove the pan from the heat and sprinkle the parmesan cheese over the zucchini noodles. Toss to combine until the cheese is melted and the noodles are evenly coated.
  4. Season with salt and pepper to taste. Garnish with fresh parsley before serving.

Prep Time: 15 minutes | Cook Time: 5 minutes | Servings: 4 servings


Calories: 150 per serving

Carbohydrates: 8g

Protein: 7g

Fat: 10g

Saturated Fat: 3g

Cholesterol: 10mg

Sodium: 300mg

Additional Notes: You can customize this dish by adding grilled chicken, shrimp, or cherry tomatoes for extra flavor and protein. This recipe is gluten-free and keto-friendly.

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.

Perfect Keto offers a variety of high-quality keto-friendly products, including grass-fed butter, ghee, and MCT oil, along with informative articles on the ketogenic diet and lifestyle.

Bulletproof is known for its high-performance products, including grass-fed butter and MCT oil, and provides valuable resources on the benefits of using quality fats in a ketogenic diet.

Kerrygold is a popular brand known for its grass-fed butter, which is often recommended for keto diets due to its high quality and rich flavor. Their website offers information on their products and recipes.

Epic Provisions offers grass-fed animal fats, including ghee and animal cooking oils, which are suitable for a keto diet. Their website provides information on their products and the benefits of using animal fats.

Primal Kitchen offers a range of keto-friendly products, including grass-fed butter and avocado oil, and provides recipes and articles on using healthy fats in a ketogenic diet.


What are the benefits of using grass-fed butter for keto?

Pro: Grass-fed butter is higher in important nutrients such as omega-3 fatty acids, vitamin K2, and antioxidants, which can support overall health and well-being. It also contains a healthier balance of omega-3 to omega-6 fatty acids, which can help reduce inflammation in the body, a common concern for those on a keto diet.

Contra: Grass-fed butter can be more expensive and harder to find than conventional butter. Some people may not notice a significant difference in taste or health benefits compared to regular butter, making the higher cost less justifiable.

Is ghee a better option than regular butter for keto?

Pro: Ghee is clarified butter, which means it has had the milk solids and water removed, making it a suitable option for those who are lactose intolerant or sensitive to dairy. It also has a higher smoke point than butter, making it more suitable for cooking at higher temperatures without burning. Additionally, ghee contains butyrate, a fatty acid that can support gut health and digestion.

Contra: Ghee may lack some of the nutrients found in regular butter, such as vitamin K2 and omega-3 fatty acids. It also has a distinct nutty flavor that may not be preferred in all recipes, and it can be more expensive than regular butter.

What about using coconut oil instead of butter for keto?

Pro: Coconut oil is high in medium-chain triglycerides (MCTs), which are quickly converted into ketones by the liver, making it a popular choice for those following a keto diet. It also has antimicrobial and antifungal properties, which can support overall immune health. Additionally, coconut oil can add a pleasant tropical flavor to dishes.

Contra: Coconut oil does not contain the same nutrients as butter, such as vitamin K2 and omega-3 fatty acids. Some people may also be sensitive to the taste of coconut oil or find that it overwhelms the flavors of certain dishes. Additionally, coconut oil is solid at room temperature, which may not be ideal for all culinary applications.

January, 23rd 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.