Is Hearts of Palm Keto, Paleo & Gluten-Free?

Hearts of palm have become a popular ingredient for anyone following low-carb, Paleo, or gluten-free diets. But are they truly compatible with these eating plans? Let’s take a closer look at why hearts of palm might deserve a spot in your kitchen. 

What Are Hearts of Palm? 

First off, hearts of palm come from the tender inner core of certain palm trees. They’re slightly crunchy, subtly nutty, and honestly kind of amazing in a lot of dishes. They’re also low in calories and carbs, but high in fiber, potassium, basically, a super-versatile veggie. 

Because of their mild flavor, people often use them as a pasta substitute or in salads, but there are hundreds of ways to make this veggie the center of your meal. You can see a few fun ways to try them in ours hearts of palm recipes. 

Are Hearts of Palm Keto-Friendly? 

The Keto diet emphasizes high-fat, moderate-protein, and very low-carb foods. Hearts of palm are low in calories and a good source of fiber, making them an excellent Keto-friendly option. They can be spiralized as a pasta substitute, diced into salads, or included in stir-fries without disrupting ketosis. 

Are Hearts of Palm Paleo-Friendly? 

The Paleo diet focuses on eating whole, unprocessed foods similar to what our ancestors would have eaten—think vegetables, fruits, nuts, seeds, and lean proteins. Dairy, grains, and processed sugars are avoided. 

Hearts of palm foods fit seamlessly into a Paleo lifestyle because they are natural and plant-based. They can be roasted, sautéed, or diced into salads. For example, Cuban Turkey Stir-Fry pairs hearts of palm with lean protein and colorful vegetables in a way that’s satisfying, flavorful, and totally Paleo-friendly. 

They can also be swapped into dishes that traditionally use grains—like low-calorie pasta alternatives—making them versatile for anyone avoiding processed foods. 

Are Hearts of Palm Gluten-Free? 

Hearts of palm are naturally gluten-free, making them a safe and easy option for those with celiac disease or gluten sensitivity. When buying canned or jarred hearts of palm, always check ingredient labels for added sauces or preservatives that could contain gluten. 

How to Use Hearts of Palm 

Here are a few simple ways to incorporate hearts of palm into your meals: 

And that’s just the beginning. If you’re looking for more ways to include them in meals, check out our collection of deliciously crafted recipes to spice up your diet-friendly dinners. Whether you’re experimenting with Keto, Paleo, or gluten-free meals, hearts of palm can fit almost anywhere and complement a wide variety of flavors. 

Yes—hearts of palm are Keto, Paleo, and gluten-free. They’re low in carbs, minimally processed, and naturally free of gluten, making them a versatile ingredient for almost any diet. Whether you spiralize them, roast them, or toss them into salads, hearts of palm are a nutritious and delicious addition to your kitchen.