Can you eat garlic on keto?

In this article, we will answer the question “Can you eat garlic on keto?”, and how much garlic can you eat on keto?

Read on for insight into the benefits of using garlic and a brief guide on the yummy garlic keto recipes.

Can you eat garlic on keto?

Yes, you can eat garlic on keto. A single clove of regular garlic or roasted or black garlic gives only 1g of net carbs.

If you are using jarred minced garlic, make sure that it does not contain any unwanted flavor or sugars that increase its carb content.

Never toss in more garlic than the recipe calls for as it can unnecessarily add up the carbs in your food. 1g net carb equivalent to other forms of garlic is given in the table below.

Type of garlic Amount of carbs
½ to 1 tsp of minced garlic1g net carb
⅛ to 1/4 tsp of garlic p[owder1g net carb
½ to 1 tsp of garlic salt1g net carb

How much garlic can you eat on keto?

It all boils down to the rest of your diet and how much carbs you are allowed to take per day. Most ketogenic diets will only permit 20-50g of net carbs per day. 

In this case, you can easily use moderate or even generous amounts of garlic without breaching the limit of your daily net carb intake.

Is garlic good for weight loss?

Studies have shown that garlic can help reduce weight loss by promoting fat burn. But garlic alone can’t do anything when you have a sedentary lifestyle and eat junk. 

Therefore, start by exercising and stick to a healthy, sustainable, and calorie deficit diet along with eating garlic, to see weight loss results. 

Keto garlic recipes 

Garlic is a low-carb food and it imparts a great flavor to your dishes. Therefore, you can easily use garlic to enhance the flavor of your keto dishes and make them exciting. Some of the recipe suggestions are given below.

Keto garlic cheesy bread: Keto bread with lots of mozzarella and garlic flavor is a real blockbuster keto meal. Moreover, garlic breadsticks are also a great option.

Keto garlic parmesan cheese: This recipe does not use any breading and has a heavenly taste. The crispy exterior and tender interior is what makes this bread so appetizing.

Creamy roasted cauliflower soup: This rich and creamy cauliflower soup with lots of garlic flavor is oh-so-delicious and packed with nutrients.

Rosemary garlic pork tenderloin: This recipe is more like a last-minute keto meal. The lemony flavor of the rosemary combines the warm flavor of garlic to make this recipe more appealing.

Sauteed broccoli with garlic: This recipe has a lot of untapped potential to change your opinion about broccoli. The garlic introduces a hard-to-resist taste and flavor profile to the sauteed broccoli. 

Whole roasted cauliflower: This is by far the most healthy and yummy keto side dish. The parmesan and garlic change the flavor game of the roasted cauliflower.

Tuscan garlic chicken: If you do not enjoy prepping your meals but do not want to compromise on the taste, this recipe is what you need.

Roasted garlic green beans: If you like green beans as a side dish this recipe is your call.

Groud beef cauliflower lasagna: This recipe is packed with protein and the deliciousness of the garlic flavor.

Lemon garlic aioli: This is a very tasty kept dish and it goes with pretty much everything. The flavor and versatility is what makes this dip a winner.

Health benefits of garlic 

Helps with the common cold

Due to its anti-inflammatory and anti-bacterial properties garlic may help relieve the symptoms of the common cold.

May reduce blood pressure 

Studies have shown that the use of garlic supplements and garlic extract can help reduce blood pressure.

Can help prevent neurodegenerative diseases 

The blood pressure and cholesterol-lowering properties of garlic combined with its antioxidant properties can help prevent cell damage and aging. Garlic has also been effective against neurodegenerative diseases like Alzheimer’s and dementia.

Improves cholesterol levels 

Studies have shown that garlic reduces the levels of LDL or bad cholesterol in the blood.

Improves immunity 

Studies have shown that garlic supports the immune system in fighting infections and other diseases. 

The sulfur content of garlic is effective in preventing organ damage due to heavy metal toxicity. High levels of heavy metals in the blood headaches, high blood pressure, and other symptoms 

Other FAQs about Garlic that you may be interested in.

Can you eat garlic raw?

Can you eat garlic skin?

Can you eat garlic that has turned green?


In this article, we answered the question “Can you eat garlic on keto?”, and how much garlic can you eat on keto?