Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Coconut Clusters Recipe
• Ingredients & Substitutions
• How To Make Keto Coconut Clusters
• Recipe Variations
• Serving Ideas
• More Crunchy Keto Snacks
• Coconut Keto Clusters (Easy) Recipe card
• Recipe Reviews

For the past few years, I’ve been a little obsessed with the keto coconut clusters from Costco. But they are not always available, they are expensive, and I don’t like that the ingredients contain cane sugar and brown rice syrup (not really keto!). So, I created my own homemade coconut keto clusters , using a secret ingredient.

This snack combines all the best parts of keto macaroons and keto granola into one crispy, sweet, and satisfying bite. They have quickly become one of my new favorite keto snacks !

You won’t find any recipe like this in stores, because it uses a secret ingredient: Wholesome Yum Keto Honey ! It measures just like the real thing and has zero net carbs per serving — and because it’s sticky and gooey like the real thing, it makes the perfect binder for keto clusters.

With a thick pour and rich taste, you can also use it just like regular honey — whether you drizzle onto breakfast or brush on meats.

Why You Need My Keto Coconut Clusters Recipe

• Naturally sweet and nutty taste
• Toasted, crispy outside with a slightly chewy interior
• Ready in under 25 minutes
• 3.9g net carbs per serving
• Free from dairy, sugar, tree nuts, and eggs
• No hidden sugars, GMOs, or preservatives, unlike many store-bought versions labeled “keto”
• Naturally low carb and gluten-free

Ingredients & Substitutions

Here I explain the best ingredients for my keto clusters recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Unsweetened Coconut Chips – Check labels to make sure they contain no added sugar.
• Seeds – Including pumpkin seeds , sunflower seeds , and chia seeds .
• Besti Powdered Monk Fruit Allulose Blend – Optional if you want a sweeter result, with no gritty texture or added net carbs. Without this, the clusters are just slightly sweet.
• Wholesome Yum Keto Honey – All-natural and deliciously gooey, this is the key to holding the clusters together and also adds subtle sweetness. While regular honey also works, this special ingredient makes this a truly keto coconut clusters recipe.
• Coconut Oil – Unrefined coconut oil adds extra coconut flavor to this recipe, but you can use refined coconut oil if you prefer a more neutral flavor.
• Sea Salt – Balances the sweet taste.

How To Make Keto Coconut Clusters

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Stir dry ingredients. In a large bowl, stir together coconut chips, pumpkin seeds, sunflower seeds, chia seeds, and powdered Besti (if using).
2. Add wet ingredients. Add Wholesome Yum Keto Honey, coconut oil, and sea salt. Toss to coat.

1. Scoop. Use a cookie scoop to make uniform mounds on a lined baking sheet . Try to pile them as high as you can.
2. Bake. When cookies are dark golden brown on the edges, remove them from the oven.

TIP: Beware of burning!

Check the progress of clusters as they bake. You want them dark so they stay together (like the photo below), but they go from golden to burnt very fast.

1. Shape. Leave clusters on the pan to cool for 5-10 minutes. Once they are cool enough to touch but still warm, pinch them back into shape (as they will have spread).
2. Let them get crispy. Allow coconut keto clusters to cool completely to crisp up.

Recipe Variations

• Keto Nut Clusters – Substitute chopped keto nuts (such as almonds or pecans) for an equivalent amount of seeds.
• Keto Chocolate Coconut Clusters – Gently melt sugar-free chocolate chips and drizzle over the top of each serving. I recommend making keto dark chocolate coconut clusters, but milk and white varieties would work too!
• Swap Seeds – Use an equivalent amount of any seeds you prefer, as long as they’re similar in size. For instance, use more pumpkin seeds in place of sunflower seeds, or replace chia seeds with other small varieties like hemp, sesame, or flax.
• Add Dried Fruit – Add chopped freeze-dried keto fruit to the mix, or a sprinkle of sugar-free dried cranberries .
• Sprinkle With Spices – Add up to 1 teaspoon total of spices like cinnamon, turmeric, cardamom, or homemade pumpkin pie spice to dry ingredients.

Serving Ideas

Although great on their own, this coconut keto clusters recipe pairs well with lots of other dishes!

• Breakfast – Break clusters and swirl them into keto yogurt (or coconut yogurt ), or sprinkle on top of keto oatmeal .
• Creamy Treats – Use cluster crumbs to add a crunchy element to desserts like keto ice cream or keto vanilla pudding .
• Cozy Desserts – Crumbled clusters make the perfect complement on top of keto apple crisp , keto blueberry cobbler , or keto peach cobbler .
• Salads – Crumble the clusters and add sweet crunch to keto salad recipes , like kale crunch salad , chef salad , or green goddess salad .

More Crunchy Keto Snacks

There are so many yummy low carb snacks to try! Here are a few portable ones everyone loves.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/2 cups Unsweetened coconut chips (raw) ▢
• 1/3 cup Pumpkin seeds ▢
• 1/3 cup Sunflower seeds ▢
• 1 tbsp Chia seeds (or flax seeds) ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (optional, omit if you don’t want them very sweet) ▢
• 1/4 cup Wholesome Yum Zero Sugar Honey Substitute ▢
• 1 tbsp Coconut oil (melted) ▢
• 1/4 tsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (176 degrees C). Line a sheet pan with parchment paper .
2. In a large bowl, stir together the coconut chips, pumpkin seeds, sunflower seeds, chia seeds, and Besti Powdered.
3. Drizzle on the keto honey and coconut oil, sprinkle with sea salt, and toss to coat.
4. Use a small cookie scoop or a spoon to place the mixture onto the lined baking sheet, at least 1 inch apart, about 2 teaspoons per piece.
5. Bake for 7-8 minutes , until the coconut is dark golden brown on the edges. (You don’t want to burn them, but the darker they get, the better they will stay together.)
6. Remove the keto coconut clusters from the oven. They will be soft and sticky, and will have spread. Cool for 5-10 minutes , until warm but no longer hot, then pinch them back into shape while they are still warm.
7. Let the clusters cool completely on the pan, until crisp.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 4 pieces

• Store: Keep coconut keto clusters in the fridge for up to 10 days. If they soften, pop them in a 250-degree F oven for a few minutes, then cool to crisp them up.
• Freeze: Let them cool, then freeze in an airtight container for up to 3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Coconut Keto Clusters

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Coconut Keto Clusters (Easy)

Coconut keto clusters use coconut, seeds, and a sweet secret ingredient to bind them. Ready in 20 minutes + 3.9g net carbs per serving!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/coconut-clusters/

Ingredients

• 1 1/2 cups Unsweetened coconut chips (raw)
• 1/3 cup Pumpkin seeds
• 1/3 cup Sunflower seeds
• 1 tbsp Chia seeds (or flax seeds)
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (optional, omit if you don’t want them very sweet)
• 1/4 cup Wholesome Yum Zero Sugar Honey Substitute
• 1 tbsp Coconut oil (melted)
• 1/4 tsp Sea salt

Instructions

1. Preheat the oven to 350 degrees F (176 degrees C). Line a sheet pan with parchment paper .
2. In a large bowl, stir together the coconut chips, pumpkin seeds, sunflower seeds, chia seeds, and Besti Powdered.
3. Drizzle on the keto honey and coconut oil, sprinkle with sea salt, and toss to coat.
4. Use a small cookie scoop or a spoon to place the mixture onto the lined baking sheet, at least 1 inch apart, about 2 teaspoons per piece.
5. Bake for 7-8 minutes , until the coconut is dark golden brown on the edges. (You don’t want to burn them, but the darker they get, the better they will stay together.)
6. Remove the keto coconut clusters from the oven. They will be soft and sticky, and will have spread. Cool for 5-10 minutes , until warm but no longer hot, then pinch them back into shape while they are still warm.
7. Let the clusters cool completely on the pan, until crisp.

Maya’s Recipe Notes

Serving size: 4 pieces

• Store: Keep coconut keto clusters in the fridge for up to 10 days. If they soften, pop them in a 250-degree F oven for a few minutes, then cool to crisp them up.
• Freeze: Let them cool, then freeze in an airtight container for up to 3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)