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5. 8 Keto-Friendly Low Oxalate Recipes

8 Keto-Friendly Low Oxalate Recipes

By Liam McAuliffe Updated on April 21, 2021 — Medically Reviewed and Certified by Dr. Robert Kiltz

Tags: diet, Keto, Low Oxalate, Nutrition, Recipes

These 8 Keto-friendly low oxalate recipes will help you cut down on oxalates without cutting down on your culinary pleasure. 

To be in the “good” zone when it comes to reducing oxalates means consuming less than 100 mg per day. But less than 50 mg is ideal. Each of these keto-friendly recipes is here to help you meet your oxalate detox goals.

What are Oxalates?

If you didn’t know by now, vegetables have a dark side: They’re chock full of plant toxins, antinutrients, and phytochemicals. Oxalates are one of the most prevalent plant toxins, and oxalate heavy foods are everywhere: Nuts, seeds, beets, and leafy greens like spinach, and wheat flour are all major public enemies. 

Plants use oxalates to regulate their own internal mineral content and help defend against predators. But when humans eat oxalates they become corrosive compounds that interfere with the absorption of vital nutrients including iron, calcium, and magnesium. 

When oxalates build up in our bodies they can lead to serious health issues including kidney painful kidney stones, joint issues, immune deficiencies, and oxalates have even been linked to autism.

Cottage Cheese Pancakes 

Prep time: 5 minutes

Cook Time: 6 minutes

4 eggs, beaten

1 cup cottage cheese

1/4 cup coconut flour

Dash of salt

1/2 teaspoon baking soda (optional)

Coconut oil, butter, or ghee for frying

1. Mix eggs, cottage cheese, flour, and salt in a bowl with a spout.
2. Heat about ½ tablespoon oil in a skillet over medium heat until it’s hot enough to sizzle.  
3. Pour pancake batter into the skillet in 1/3 to 1/2 cup portions.  
4. Cook until bubbles start to form on top of the pancakes and the underneath is golden brown (about 3 or 4 minutes).  
5. Flip the pancakes once and cook for another 1-2 minutes.  
6. Serve cottage cheese pancakes with butter or try sour cream or plain yogurt mixed with a little pancake syrup.

Oxalate note: each pancake has about 2 mg. oxalate.

Low Oxalate Chaffle

Prep Time: 5 minutes

Cook Time 3 minutes 

1 egg

1 cup finely shredded cheese (mozzarella was our choice) 

½  tsp of salt and topped with butter. 

1. Preheat your Waffle iron. 
2. Mix the egg with the shredded cheese, add the salt. 
3.  Pour the mixture into the iron. 
4. Cook 2-3 minutes or until the desired level of crisp! Let the chaffles cool completely to reduce the eggy taste. 
5. You can reheat them on the stovetop, air fryer, or oven after if you want them hot or more crispy. 
6. For savory chaffles, you can make them more crispy by sprinkling some plain shredded cheese onto the waffle maker first, then add the filling, then more shredded cheese.

Oxalate content: This recipe has very little or none

Carnivore Pizza

Prep time: 5 minutes

Cook time: 15 minutes

1 cup Mozzarella

1 egg

1 tsp baking powder, and any added optional seasonings that aren’t high in oxalic acid (garlic salt is a good example of a low oxalate seasoning.)

Toppings can range from ketogenic options that are low oxalate plant foods to just meat on a zero carb diet using ground meat, pepperoni, etc.

1. Preheat the oven to 400. 
2. Mix egg and cheese. 
3. Spread out on foil or parchment paper on a baking sheet. Add toppings. 
4. Add to the oven and bake for 12-15 mins, or until the desired level of crisp. Sprinkling with parmesan cheese is a decent option!

Oxalate content: This recipe has very little or none

Low Oxalate Tacos

Prep time: 10 minutes 

Cook time: 25 minutes 

12 large iceberg lettuce leaves

1 lb ground beef

1 chopped mango

1 yellow onion, chopped

3 scallions, chopped

2 tbs olive oil

½ tsp salt

8 oz shredded cheddar cheese

1. Cook and stir scallions and yellow onion in a skillet over medium heat with olive oil until onion is translucent, about 5 minutes. 
2. Cut up ground beef into small pieces; place into a separate skillet over medium heat. Cook and stir ground beef with taco seasoning until beef is browned and crumbly, 5 to 8 minutes. 
3. Drain excess grease. 
4. Sprinkle chopped mango with salt in a bowl. 
5. Place Cheddar cheese into a separate bowl. 
6. Fill each lettuce leaf with about 2 tablespoons beef filling; top with 1 to 2 teaspoons scallion mixture, mango, and shredded Cheddar cheese.

Oxalate note: Each taco has about 0.25mg of oxalates

Keto Quesadillas 

Prep time: 10 minutes

Cook Time: 20 minutes

1 tbsp ghee

1/2 yellow onion, sliced

Kosher salt

Freshly ground black pepper

3 c. shredded Monterey Jack

3 c. shredded cheddar

4 c. shredded chicken 

1 green onion, thinly sliced

½ cup crème fraiche or sour cream

1. Preheat oven to 400º and line two medium baking sheets with parchment paper.
2. In a medium skillet over medium-high heat, heat ghee.
3. Add onion and season with salt, and pepper. Cook until soft, 5 minutes. Transfer to a plate. 
4. In a medium bowl, stir together cheeses. Add 1 1/2 cups of cheese mixture into the center of both prepared baking sheets. Spread into an even layer and shape into a circle, the size of a flour tortilla.
5. Bake cheeses until melty and slightly golden around the edge, 8 to 10 minutes.
6. Add onion-pepper mixture, shredded chicken to one-half of each.
7. Let cool slightly, then use the parchment paper and a small spatula to gently lift and fold one side of the cheese “tortilla” over the side with the fillings.
8. Return to oven to heat, 3 to 4 minutes more.
9. Repeat to make 2 more quesadillas.
10. Cut each quesadilla into quarters. Garnish with green onion and plenty of sour cream before serving.

Oxalate content: This recipe has very little or none

Carnivore French Fries

Prep Time: 15 minutes

Cook Time: 20 minutes

4oz cooked poultry 

10g pork rinds

1 whole egg

¼ tsp salt, and ¼ tsp baking powder (optional).

1. Preheat the oven to 350. Line a baking dish with parchment paper. 
2. Blend all ingredients until smooth – it will be chunky. Stuff the blend into a plastic baggie and cut a small hole in a corner so you can ‘pipe’ out the fries onto the parchment paper. Pipe out the desired size of fries and then flatten and shape fries. Bake in the oven for 15-20 minutes. 
3. Then broil on high for 2-3 minutes until golden and crispy on top. Makes about 12-15 thick-cut fries. 

Bon appétit. 

Oxalate content: This recipe has very little or none

Bacon Bread 

Prep time: 10 minutes

Cooking time: 20 minutes 

1/3 cup Oat flour

2 TBS Coconut flour

1/4 tsp Baking powder

Pinch of salt

Pinch of pepper

1 cup Finely sliced bacon

1.5 cup Cheddar cheese grated

2 TBS Cream cheese

1. Mix almond flour, coconut flour, baking powder, a pinch of salt, and pepper together.
2. Add shredded cheddar cheese, finely sliced bacon, and 2 TBS of cream cheese.
3. Mix all together until it’s similar to dough.
4. Press the dough on parchment paper and bake it at 180C (356F) for 10-20 minutes or until it’s baked.
5. When it’s baked leave it to rest for few minutes until cheese takes its form. After few minutes of chilling, you can cut it into shapes you like.
6. Serve it with yogurt, sour cream, or kefir.

Oxalate content: This recipe has very little or none

Low Oxalate Ham Scones

Prep Time: 10 minutes

Cook Time: 20 minutes

1.5 cup Oat flour

2 TBS Coconut flour

1/2 tsp Baking powder

Pinch of salt

1 cup Ham finely chopped

1 Spring onion finely chopped

1 large egg

1/4 cup Cream cheese

1/4 cup Softened or melted butter

1. Preheat the oven to 350 F and line a baking dish with parchment paper.
2. Mix oat flour and coconut flour with baking powder and a pinch of salt.
3. Add finely chopped ham and spring onion, egg, cream cheese, and butter.
4. Stir to form the scones dough. Shape the scones
5. Add to the oven and bake for 15 – 20 minutes or until baked.

Oxalate content: This recipe has very little or none

For each low oxalate recipe, we strongly recommend using the highest quality organic, pasture-raised, and grass-fed ingredients when and where available. Dairy and meat from grass-fed cattle have been shown to offer more conjugated linoleic acid (CLA), higher levels of Vitamins A and E, and more antioxidants than conventional alternatives.